Friday, February 27, 2009

Running for Health vs Performance

You hear all the time that to maintain good health you should exercise at least 3-4 times per week for 30-60 minutes. I may be off on those statistics, but the idea is that you should do some kind of aerobic work several times per week. Maybe run 2-3 miles every other day. That would be about 8-12 miles per week of running. I suppose that might keep you in fair health. You won't be an aerobic monster, but you may keep weight gain away and have reasonable cardio-vascular fitness. And injuries should be minimal with that type of weekly training. You'll probably benefit from stress reduction too. You'll likely have some blood-sugar and cholesterol benefits as well. Overall, it doesn't take much to run for your health. It would be awesome if everyone ran that much. Imagine the health benefits, and associated reduced medical costs, for both the individual and society!

Why do I feel like a wastrel if I "only" get in 10-12 miles of running in a week? I'm not a mileage hog--typically I run 25-40 miles per week. But I keep telling myself I'd love to be one of those big mileage runners...75, 80, 90 miles per week. I only dream of 100 mile weeks (never done one without an ultra race as part of it). Then I'd have endurance and speed. Do I run for my health or some other reason? I think the answer is "some other reason." Why would I do long runs of 15-20 miles on tough trails just for my health? Why run fast on a treadmill if all I wanted was to stay healthy and be moderately fit? I suppose the reason is twofold: I want more than "minimal" fitness and I am competitive.

I don't want to settle for the minimum aerobic health the medical establishment champions. I want more. I want to be able to run up a couple flights of stairs and not be winded. I want to tell a friend "Sure, I'll do that 50K next weekend" without worrying about whether I can finish it. I want people at work to always mention me when the topic of health or fitness comes up in conversation. I enjoy being the uber-runner in the eyes of my peers (not my running peers, but my sedentary work peers). That's why I run more than 10-12 miles per week. I desire more than minimal fitness. Of course, to achieve a fairly high level of health and fitness, I would only need to run 20-30 miles at an easy to moderate pace each week. I seem to do more than that in my training. Guess that brings me to the other reason I run...

Competition! I am competitive with myself and others. I want faster PRs at all my race distances: 5K, 10K, marathon, 50K, 50 mile, and 100 miles. And I want to beat other runners! That's what pushes me to do a 20 mile trail run at Clinton Lake on Saturday morning. That's why I get on the treadmill and try to run a 6:00 minute/mile. That's why I sign up for races (no need for that if I only care about health and fitness). Heck, that's why I do ultras. Who participates in a 100 mile trail race for their health? It's to prove to yourself, and others, that you can "go beyond" the normal. Any crazy person can run a marathon, it takes a special kind of crazy to run an ultra! And this is where my health begins to suffer. I get a foot injury after pushing hard on a speed session. I get a knee problem after that 22-mile long, hilly trail run. I get scolded by the wife when I put a race before an anniversary. That's not healthy behavior. At some point the extra health and fitness benefits turn into unhealthy habits--social, physical, and mental problems ensue.

My main long-term goal is to be able to run into my elderly years...I want to still be running when I'm 60, 70, or even 80. Maybe not still doing 100 milers, but possibly fit enough to do some short trail ultras. If nothing else, I want to be physically active (hiking, walking, running) well into retirement. Preferably until I die. So what's the point of this long post? I need to remind myself (and maybe you readers too!) that the real goal of running is to stay healthy and be physically and mentally fit. We all need to decide for ourselves where we draw that line in the sand...when does that extra mile move us into the zone of denial and unproductive behavior? For my current mental health I still need a bit of competition. I still need more than minimal fitness. But I am thinking about pulling back on ultras next year. Maybe no official ultra races at all (only fat ass informal events). It might be time to do a few local short races. I'll still mess around with my training plans and read the latest running books, but I can cut back on extra long runs, super-fast speed sessions, and not worry about continuous high mileage. Maybe I won't even wear a heart rate monitor and log my miles. Hmmm, that sounds good...right now.

Wednesday, February 25, 2009

Josh Cox Video

No, I'm not a Josh Cox groupie, but he did recently break the 50K American record and this video is pretty motivational. It's called "The Road to the 50K American Record." There's a part 2 that you can view after this one is finished. This 7 minute YouTube clip shows some great training and racing footage interspersed with Josh talking about his goals and life.



I like one of his lines when asked about his running and how lucky he was to be doing what he loved: "It wasn't luck, it was a choice." What are you choosing to do today? Tomorrow? The rest of your life?

PS: I've made it easier to post comments on this blog. No more requirement to register with Google or OpenID. Anyone can post (there is a spam blocker task that asks you to enter characters from a displayed image). Now even Riddle and Condrun can post!

Monday, February 23, 2009

DFL DNS DNF

I'm on a roll! First a DFL, then a DNS, now a DNF. What other running acronyms can I add to my list?

At the Riddle Run 28 miler at the end of January, I was the last finisher (often known as "Dead Freaking Last"--insert other expletive as you wish). But with over 100 starters, I was one of only 10 finishers. Not too bad. Lots of others were DNFs while I managed a somewhat respectable DFL. It was a tough day and I was in no hurry.

Then came the Lake Mingo 28 miler on Valentines Day. This time I didn't even get out of bed. A big fat DNS ("Did Not Start"). That's sad, but I was ill with the flu. If you're sick, you're sick. No shame in skipping a run that would put you in the hospital. There will be many future races.

And this weekend I "participated" in the Yours Truly 50K. And I got a big DNF ("Did Not Finish"). I'm not sure I really qualified for a DNF since I knew from the start that I would not do 31 miles. If you are not really starting and intending to finish, do you still get a DNF? I did one loop of the Clinton Lake trail. It was very hard and uneven terrain (probably the worst I've ever seen it). All the recent chewed up mud was now solid, crumpled, and cupped earth. You had to watch almost every step. Just getting back after my flu and cold, 10 miles was enough for me! Done, give me the DNF.

I'm sure I'll have more DNFs in my future. Probably a few DNSs too. And I'm fine with DFLs--at least that means I carried the torch to the end with a finish...even if it was last place! My next race is Land Between the Lakes 60K on March 14. I'm going down with a big group, so I should stave off the DNS. I doubt I'll be last, so that takes care of the DFL. Unless something really goes bad, I'll finish that sucker. No DNF. That should get me back on track for the big race coming up: McNaughton Park 100 miler on April 10-12. I've had too many DNFs at that race in the past. I'll finish this year like I did last year...slow and steady over three days enjoying the whole darn thing.

Thursday, February 19, 2009

2nd Annual 7-Day Stage Race

A couple people have already inquired about the 7-day race for this summer. For those who are curious, the 2nd annual "Buffalo Trace 7-Day Stage Race" is set to go for 2009! Last year we had 21 "finishers" (those that did the minimum of 5 miles per day). The male and female champions did 303 and 245 miles respectively. Pretty good mileage for a summer trail run with no support. This year the 7-day stage event will take place from May 24-30 (still subject to possible date change if I can't get those dates off from work--should be finalized before the end of April). Don't let the fancy race banner from last year fool you...this is still just an informal fun run. Participate at your own risk and bring your own supplies (sharing is encouraged, but not required). I'll probably have a 5-gallon cooler filled with water & ice.

Please follow the rules and regulations of the Lake of the Woods Forest Preserve (and the "rules" of the stage race). The race web site has plenty of information. While I am "organizing" this race, it really is just a great excuse to get out everyday and see how many miles you can do when you put your mind to it. Remember, this is an unsupported event--you must be completely self-sufficient. I don't provide sports drink, food, medicine, first aid, shelter, showers, bathrooms (the park has one just off the course trail), etc. I will try to provide a cooler with cold water each day. That's it. Simple, eh? Show up and run, walk, or crawl.

My goal this year is to reach 350 miles. I'd love to hit 400, but that is a long shot. Care to join me? What's your goal?

Wednesday, February 18, 2009

Pearl Izumi Shoe Review

Kind of odd to do a shoe review when you haven't run in over a week due to a bad cold/flu, but here goes...I've been running in the Pearl Izumi Streaks for a couple months now (they are pictured in the ad at right). I got them for free from the company marketing representative (story here). I tend toward light-weight, flexible, low-to-the-ground shoes. Think Nike Free or Mizuno Revolver or New Balance 790s. The Streaks are not really low-heeled shoes, but they sure are light and flexible. They also have quite a bit of cushioning. I've done most of my testing on the treadmill with a few short road runs thrown in for good measure. These new (and still clean) shoes have not seen the local muddy trails. The outsole has very little grip/traction--which should be fine for roads and the treadmill. It leads to a nice smooth stride. The upper is wide mesh and very airy. In cold weather they are too airy and ventilated, but I see them being perfect for a summer fast paced run or race. With their bright red color, I feel fast when I put them on...and they deliver. I feel fast and zippy when I run in them. I'd love to try them in a 5K road race once the weather warms up a bit. For now they are my main "treadmill shoe." If I actually run some shorter races, the Pearl Izumi Streaks will be my 5K-Half Marathon road shoes. Other shoes are better for the trails.

Here are my ratings for the Streak on several variables (1=poor, 5=excellent):

Weight: 5
Flexibility: 4
Cushioning: 4
Traction: 2
Fit: 3
Low to Ground: 3
Appearance: 4
Durability: ?

After reading several internet reviews, I think the Streaks run a little short in sizing. I normally wear a size 13, but went for size 14 in these shoes. There was no 13.5 option. The 14s are a little big, but better than a small 13. If they made them in 13.5 and cut out a little of the heel lift/cushioning, they would be a fantastic shoe. Of course, it's not fair to judge until I've actually tested them in a race (they are racing flats!). I'll do a local 5K this spring or summer. My final verdict will come after Howl at the Moon 8-Hour race this August. I plan on using the Pearl Izumi Streaks for about the last 2-3 hours when I will appreciate their lightness, cushioning, and open mesh design. I'll let you know how they work.

I still love their running ads. Remember, there is no such thing as ultra jogging!

Tuesday, February 17, 2009

New Hat Option for Race

Marathon & Beyond magazine is offering a new hat option for the Clinton Lake runners. Instead of a regular M&B hat or visor, you can now pick a blue midcap from Headsweats. It's pretty nice. Anyone can switch their original selection to this midcap, but some people will need to switch because M&B is low on some hat choices: pink, light blue, and grey. An e-mail is going out to all registered runners to ask them if they want to switch to this new item.

Saturday, February 14, 2009

Lake Mingo DNS

The Lake Mingo Fat Ass (28+ mile fun run with the Kennekuk Road Runners) is going on right now...and I'm at the computer feeling like crap. I came down with the flu yesterday. I thought this day might come soon...almost everyone at work has had some kind of serious cold/flu in the last 2 weeks. My number was up. I rarely get sick, but now this is 2 illnesses in 2 months (I was sick in mid-December after the McNaughton Park Fat Ass). I'll try to rest and recover by next weekend so I can do the "Yours Truly" 50K on a local trail on February 22.

While it sucks to be sick, it does give me an appreciation for my health. Lots of folks can't run 1 mile, much less a 50K on a whim. My constitution is pretty strong. It's been chipped away lately by extra stress at work. We have a big project that is under scrutiny and with the economic woes of the nation, state, and university, people are anxious. I'm confident everything will turn out OK at work, but I do still worry. We have good people in our office and I don't want to see any of them laid off due to budget issues. Plus, I have continual worries about directing the Clinton Lake 30-Mile Trail Run. Even with the support of the club and friends, it's still stressful hosting an ultra event. I always thought it would be cool to say "I've directed this race for 20 years," now I think three years is a good string! I'll see how things go on March 28th. Hopefully the energy and enthusiasm of the runners and volunteers will get me to commit to another year as race director...and another year after that...on to that 20 year goal! Maybe not.

Back to my post topic...I have a "Did Not Start" next to this year's Lake Mingo Fat Ass. That's the way it will report on this blog under my "2009 Races" (left side of blog page). Last year was a"DNF." Which is better or worse? At least last year I started and made the decision to stop after one terrible loop in the cold and snow. This year the choice was made by my body---I'm in no shape to run around the block. The Mingo trail would put me in the hospital! I'll be back at Lake Mingo next year. For everyone training for Clinton Lake, or other ultras, keep things in perspective and train intelligently. It's just running and just another race. Keep your health in the foreground.

Thursday, February 12, 2009

Clinton Lake Race Statistics for 2009

We have a full group of 125 runners registered for the 3rd annual Clinton Lake 30-Mile Trail Run. Here are a few demographics:

Females: 36
Males: 89

Race Veterans: 50
Newbies: 75

Oldest: 69
Youngest: 19

Number of States Represented: 12
Ordered by # Runners: IL, IN, IA, MI, MO, WI, KY, NE, OH, TN, TX, CO

Past Champions Registered: 4
Past Champions Missing: 0

COURSE RECORDS:
Male: 4:00:39 (Logan Martin, 2008)
Female: 4:34:26 (Christine Crawford, 2007)

Tuesday, February 10, 2009

Clinton Trail Conditions

What a difference a week makes. On January 31, I was running 28 miles at the Riddle Run in 4-6 inches of snow, with a little ice thrown in for good measure. The temperature at the start was about 2 degrees! A week later, on Feb 7, I ran 20 miles at Clinton Lake. Very little snow and ice, but lots and lots of deep, slippery mud! Temperatures were in the 50s. The Clinton Lake trail is a mess. For those that ran the race the first year and thought it was muddy, you haven't experienced anything compared to this past weekend. Of the 10 mile loop, probably 8 miles had serious mud. Right when you thought it was going to get better, you'd hit a nasty, squishy, section of mud. And with the hills, twists, and turns, it was hard running. Heck, it was hard walking! Some of the buffalo runners had their shoes sucked off. Others developed bad blisters from the continuous shoe slipping & sliding. I still have odd aches and pains from muscles used to keep my balance. The treadmill is looking pretty sweet right now.

The race is 46 days away. Hopefully we'll have drier conditions and the mud will give way to nice firm terrain for the racers on March 28. There are short sections that always seem to be moist and muddy, but let's hope it's just a couple 100 meter segments and not 8 miles per loop. There are now "permanent" mile markers on the course visible going in both directions starting at the boat access lot (which is the race start). I didn't have anything to do with the creation or posting of these mile markers, but they sure will be handy for race day. I have a feeling it wasn't DNR's latest work project...maybe a bored runner? Or just a committed hiker?

Sunday, February 1, 2009

Riddle Run Finish

Yesterday I finished another Riddle Run 28 miler. There were 10 finishers among the 102 starters. I've now participated in all 10 Riddle Runs (only Buffalo Tom and I have done all 10). Looking back at my running logs, I find that my shortest run was 12 miles and my longest was 33 miles (after finishing the standard 28 miler, I ran an extra loop with Kristi and an extra mile with Ken). I have now accumulated a total of 221 "Riddle Run miles." That includes 6 full 28+ mile finishes. Not bad. I can't wait until 2010.

This year, I was going to call it quits after 8 miles. I was cold and my feet were completely numb. I had just finished a 3+ hour 4-mile loop with Louie and Bruce. Bruce did his loop on crutches (in the snow & ice). Even though it was slow, I had a great time chatting with Bruce and Louie. They are crazy runners. As I tried to warm up in the car, I thought a lot about that loop. The Riddle Run isn't about fast times or winners and losers, it's about meeting old friends. And establishing new friends. And persistence. Jeff was the ONLY finisher back in 2000. He had persistence...and no fire & buffalo waiting at the finish line to greet him! Bruce had no chance of finishing 28 miles. Hell, he didn't even have a good chance of completing one icy loop on crutches. But he persisted. And it was an honor to join him for that long and slow loop. I'm sure he's hurting today. Bruce gave me the inspiration to get out and keep going. I finished the full 28 miles in a time of 8:56. Slowest 28 mile finish in Riddle Run history. But it was a finish none-the-less.

Rob was the men's winner in 4:56 (pictured here with Riddle Run organizer Jeff) and Becky was the women's winner in 5:32. Congratulations to both of them. Rob has a nice blog posting about the event with pictures. As is tradition, the two winners get a chance to register for the Clinton Lake ultra (even though it is officially closed). This perk is known as the "Condron rule" (after Matt who won Riddle Run last year and hadn't registered for Clinton yet). Becky was already registered for Clinton Lake. Rob has a couple days to decide if he wants in...he'll probably forego Clinton in favor of the Illinois Marathon a couple weeks later. The offer is not transferable to anyone else.

A big "thank you" to Jeff for starting this great informal ultra run. And a special thanks this year to Bruce for demonstrating what the Riddle Run is all about...hope you are feeling OK today.