Redwoods Marathon is Off

I thought this day might come. My brother Mark just told me he will not be ready for the October 18 Redwoods Marathon. I was to pace him in his first marathon. He's injured (foot) and won't be back in time to run by October. It's tough to train for your first marathon--injuries are very common. Fortunately, his foot doesn't seem too bad and he should be back to easy training within a couple weeks. We picked the northern California race since our sister went to college there and loved the area. There are tons of marathons to chose from, so we'll find another good one. In fact, there is another version of the Redwoods Marathon in May--the Avenue of the Giants Marathon. Or if he recovers quickly, maybe the Seattle Marathon around Thanksgiving--that's in his backyard! Or maybe a a marathon in my area in December...Tecumseh Trail Marathon? Lots of choices.

Now that the October 18 date is cleared from my calendar, I can run the Farmdale 32 miler on October 17. This is its 4th year and I've run the first three races. I like that I've run every race so far...might as well keep that streak up! Also, Farmdale is the last race in the 4-race Illinois Trail Ultra Grand Slam. We give out Grand Slam awards at the conclusion of the Farmdale event. Farmdale is a nice trail ultra and I'm now looking forward to knocking off the last 2 races in the Slam (Farmdale plus the Rock Cut Hobo 50K on Sept 20). My training is on track and I feel good. We'll see how I do at the Hobo 50K. I'm optimistic that I can get a personal best (PB) for each race.

Vibram Five Fingers Update

I've had my Vibram Five Finger shoes (the KSO version) for 2 months now and I am closing in on 100 miles of running with them. My original Five Fingers shoe review was after just 3 weeks. Here's the update...I have been taking it rather easy with lots of slow jogs and walks on mostly tame trails with a little road and paved bike path running thrown in for variety. Nothing too fast and nothing too long. My longest run has been 10 miles. My fastest has been at around 9:00 pace. The first few runs resulted in very sore calves. The soreness would retreat after 1-2 days. Now I can run 5 miles in them with no sore calves or feet. I believe my feet are already getting stronger and I know my overall running bio-mechanics are better. I take shorter and quicker strides. I keep more of a bend in my knee and I don't heel strike. The combination of a short, quick stride with a forefoot landing reduces impact on the entire body. If you run completely barefoot, that's how you'll stride. The Five Finger shoes emulate the barefoot feel quite well.

I have also gone barefoot a few times in the last month and you AUTOMATICALLY adjust your stride for minimal impact. It's a cool sensation! For those with big fancy shoes, be warned that they do not provide extra protection from the pounding. Your foot (actually your brain) demands the sensation of a stable landing--if you have cushy shoes, your foot will land harder as the body attempts to get that solid and stable landing. Those same supportive and cushioned shoes are making your feet weak. The combination of weak feet and extra impact is not good...toss those shoes and try more minimalist (and natural) running! Start easy with some barefoot walking and short strides. Move to longer runs in minimalist shoes (Five Fingers or racing flats). I hope to eventually run a 50K trail race in my Five Finger shoes.

I encourage everyone to try a little barefoot running. If it appeals to you, try the Five Finger shoes too. They provide a lot more protection from rocks and roots while still encouraging (demanding?) a correct posture and running mechanics. I think your body will thank you.

For those interested in reading about other people's barefoot or Five Finger experiences, check out my blog links on the left side bar--particularly Running Barefoot, Birthday Shoes, Who Needs Shoes, and Barefoot Ted. They have great stories and pieces of advice for both experienced barefooters and newbies.

Long Runs Won't Be the Same

I did a long run this morning. The weather was great--low humidity and cool temperatures with a sunny sky. The grass trail was covered with heavy dew and the deer were still out in the "just post-dawn" light. Things were going well in my Vibram FiveFinger shoes...until my iPod switched to the next podcast...World Soccer Daily. In addition to loving long distance running, I love soccer. Unfortunately, the podcast began with a commentary from the co-hosts about how this was the last show. Ever. This podcast is a repeat of the 2-hour daily Sirius radio show. The show and podcast are among the most popular soccer shows in the country. It's been going strong for 7 years. What gives? Why the last show? How am I supposed to do my long runs without my favorite podcast?

It all began abut 5 months ago when co-host Steven Cohen gave his opinion about the Hillsborough disaster of 1989. It was a terrible day in English football history as 96 Liverpool fans were crushed to death entering the stadium. This year was the 20th anniversary of the event. Around the time of the anniversary, Cohen stated his opinion that Liverpool fans (without tickets) were primarily to blame for the disaster. This didn't go over well with the Liverpool fans or the club. Controversy was stirred and nastiness ensued. Cohen was the subject of boycotts and threats. Lately his family, including his step-children, were the object of threats and intimidation. This was too much for Cohen and he decided to discontinue World Soccer Daily on Sirius Radio (and the associated podcast and web site). This is a major loss for the American soccer world. His show introduced many to the beautiful game. It educated listeners. Cohen's passion for the game was clear and contagious. He was an interesting and dedicated soccer fan and journalist. Cohen and the show will be missed. It's too bad that a group of narrow-minded Liverpool fans (with the club's support) have stooped so low. Boycotts are one thing, intimidation is another. The country has lost a fine show...and I have lost my long run training partner. Music only carries me so far--I need conversation, news, opinions...I need World Soccer Daily! My long runs won't be the same. I hope Cohen (and maybe the show?) resurface in the future.

In addition to losing my favorite podcast, my favorite weekly soccer show (Fox Football Fone-In) has been "updated" by replacing Steven Cohen with Eric Wynalda. Cohen was fired from the show for the same "Hillsborough disaster" comments that lead to the demise of the World Soccer Daily show. I'm sure Wynalda will do fine and he seems like an intelligent and appropriately opinionated co-host, but it won't be the same as Cohen and Webster from the FFF past.

World Soccer Daily and Fox Football Fone-In rekindled my love for the game. So much so that our last several pets were named after English teams: Chelsea, Barnsley, Wigan, Bolton, Derby, Preston, Burnley, Watford...and the new Humane Society degu named Scunthorpe! These names might not be familiar to local runners, but for English football fans they should be recognizable (Ian, you out there?).

So what do I do on my long runs now? If I'm running for 4 hours I want more than a series of 3 minute songs. I'm still a bit in shock, but I'll soon search the iTunes library for other soccer podcasts. Maybe I'll discover a hidden gem. Probably not. My long runs won't be the same.

National Trail Running Day

Did you know that Saturday, August 22 is "National Trail Running Day"? Well, it is! Go out and hit your favorite local trail. Lately I haven't been very adventurous...it's been my local Lake of the Woods Forest Preserve trail almost every weekend...and weekday. I suppose it's become my "favorite" trail since it's so close to home. It never gets overgrown with itch weed, poison ivy, briars, or fallen trees. I don't like what the park officials have done lately with all the new drainage pipes and earthen bridges. I enjoyed crossing the creeks and dodging the lower muddy spots. That made the trail a trail! Now it's so tame it might as well be paved. Still, it's better than roads.

My "real favorite" trail is the northfork trail at Clinton Lake State Recreation Area. I miss running that Clinton Lake trail (still overgrown). Once fall gets here, I'm sure the trail will begin to open up and be runnable again. The cooler temperatures are better for those long & hilly trail runs anyway. I suppose I'll appreciate the Clinton trail even more after I've been running my local tame trail all summer. The first run out there usually kick starts my more serious ultra training. It reminds me what 33 hills in 10 miles feels like...it ain't easy! Yes, this is the same trail used for the Clinton Lake 30-Mile Trail Run each spring. Next race date is March 27, 2010.

Born to Run on The Daily Show

I was checking out Ian's blog and noticed that he reported Christopher McDougall will be on The Daily Show with Jon Stewart this Tuesday (August 18) to discuss his book Born to Run. The book is awesome, McDougall is a good interviewee, and Stewart is hilarious...this should be a good show. If you haven't read the book yet, check out this interview and then grab the book. Go to your local bookstore, or Amazon, or your neighborhood library...or borrow it from a friend...get the book! It retails for $24.95, Amazon sells it for around $15. You might be able to snag used copies for around $10-12. I have a review of the book in my blog post from August 7.

UPDATE: Here is the archive of the show on Hulu. Christopher McDougall comes on around 13:50 in the video. Or you can watch just the interview via an archive on The Daily Show.

Don't Forget the Grand Slam

Just a quick reminder that the 2009 Illinois Trail Ultra Grand Slam (iTUGS) is only half over...we still have two fall races to go. If you ran the first two races (Clinton Lake & McNaughton Park), check out the current Grand Slam standings. Over the summer I tend to forget that the Grand Slam is still going (and I coordinate the sucker!). Now that summer is heading into fall, it's time to refocus on the iTUGS races. Please consider running both of these races: Rock Cut Hobo 50k and Farmdale 32 miler.

Rock Cut Hobo 50K will be run on Sunday, September 20 in Rockford, Illinois.

Race information
Registration form

There are discounts for Rockford Road Runner members. In addition to the 50K on Sunday, there is a 25K on Saturday morning and a night-time 10K on Friday evening. If you do all three races, you get a special "triple crown" award (and lots of other goodies). I am considering doing all three myself. I'll see how my training is going. If I feel really fit, I may skip the short races and target the 50K as a PR buster. This course is fairly easy (as far as 50K trail races go). I always seem to die at the end, but this year could be different...hope springs eternal!

After the Hobo run, we have our final Grand Slam race: Farmdale Trail 32 miler on Saturday, October 17 in East Peoria, Illinois.

Race information
Registration form

October is a great time to run in central Illinois and this race is a good one. This year the race course is slightly changed--it'll be four 8-mile loops. This should allow people to run more even splits and you'll know when you are approaching the finish so you can turn it up for the final miles! Those participating in the iTUGS can grab your finisher award right at the end of the race (assuming you did all four). Similarly, the male and female winner's of the Slam will be awarded at the end of the Farmdale trail race. I may not make Farmdale this year (I've run every one so far) since I have promised my brother I'd do the Redwoods Marathon with him on October 18 (one day after Farmdale). I can't do both! It's still a long way off, and currently my brother has a foot problem, so I may continue my Farmdale running streak.

Who Needs Training?

Howl at the Moon 8-Hour Run is over and I survived. In fact, I did pretty well. I ran 40.98 miles and that was good enough to grab 18th place (tie) out of 256 starters! It was a seriously hot & humid day. Throw in lots of sun and little shade on the course, and you have a recipe for over heating and dehydration. Lots of runners stopped early and several needed medical attention. The last couple hours looked like a death march. People slowly walking, kind of wobbly, with their heads down and very little talking. It was somber. No hooting and hollering...just a few, barely distinguishable, grunts of encouragement spoken as one runner slowly passed another.

This was my 9th Howl and it was my hardest. The weather sucked. I wanted to drop out around the 6 hour mark. My stomach was rebelling and I couldn't eat or drink much. Switched to pure water and salt pills and mostly walking. After about 45 minutes I felt a bit better and started to jog-walk and eat a few pretzels with sips of Gatorade. With an hour left, I picked up the pace and was determined to break 40 miles. During the last 30 minutes, you are forced to run short 1/4 mile out & backs (1/2 mile total) instead of full 3.29 mile regular course loops. I managed to get 3 out & backs (1.5 miles) added to my 12 full loops for a grand total of 40.98 miles. I was pleased.

Leading up to this event, I was injured and under-trained. Over the last 8 weeks, my longest run was 10 miles. My average weekly miles was 23 (that includes walking). That's not good ultra training! And our summer had been fairly cool so there was no chance to acclimate to the weekend heat. Not a good way to start an 8-hour ultra. At least my knee was healed and I was healthy. No summer colds, no nagging injuries, just a healthy, but under-trained guy trying to get in some miles. I had several goals in mind for the 8 hours:

1. Remain injury-free
2. Break 50K
3. Beat Janak Patel (Buffalo friend "Glow Stick")
4. Break 40 miles
5. Break 43 miles (my average for Howl over the last 8 runs)

I achieved 4 of my 5 goals! Of course, several were pretty easy. To remain injury free I could have walked the whole thing and still probably broken 50K. I basically had this first goal in my mind as an excuse in case my knee started hurting again. It didn't, so I kept chugging along.

A mileage goal of 50K (31 miles) is pretty easy. The worst I've done at Howl in the past was 37 miles. Fifty kilometers is a nice achievement and a good long run in the heat. Something to be proud of no matter what the conditions or your current training. It would be a good jump start to my current inadequate marathon training program (trying for the Redwoods Marathon on October 18 with my brother).

Beating Janak would not be a given. He's a tough old dude! Even at the age of 61, he can put in some excellent training runs and he is very precise in his training and racing--monitoring everything with his fancy heart rate monitor. Janak ran 38.19 miles last year at Howl. I wasn't sure I'd be able to get that many miles. I'd try. I hate the heat, but I seem to persevere a bit better than other runners. I think I'm just stubborn. When it got hotter and hotter, I knew everyone was suffering...but I also knew I could hang in there and keep accumulating miles. If my knee held up. Fortunately, the knee was fine and I kept plodding along in the heat. Janak had a good run and managed 34.40 miles this year. BUT I BEAT HIM! Of course, he wasn't racing me. I guess it's not much of an achievement to say you "beat" someone that wasn't even racing you. I'll take it. Even if he is 18 years older. I have no shame.

As the day wore on, I wasn't sure I'd get 40 miles. I knew 43 was out of the equation. Forty miles seemed possible. I started doing the math in my head...can I do 8 more miles in 2 hours? Can I get 2 loops and a couple out & backs? My running was faltering and my walking was really slow. This was going to be close! I told myself not to stop long at the aid stations, don't sit in a chair, don't change shoes, don't eat much. Lot's of "don'ts." What can I do? Crank up the iPod, douse myself with water, and run down all the hills (any small incline counted as a hill). I figured if I ran the downhill sections and walked everything else I could hit 40 miles. I was right. Music helped a lot. So did the water splashed on my head and ice tucked under my hat. Occasionally I'd hit a slower song (Joss Stone doesn't cut it at this point) and I'd just shuffle to the next song (AC/DC hits the spot!). When I had the right combination of rock/metal and a downhill section, I was blazing (seemed like 6:00 pace, but was probably more like 9:00). With 12 minutes to go and 40.48 miles under my belt, I walked the last out & back and finished with 2 minutes to spare (guess that last 1/2 mile was at 20 minute pace). I was done. My average heart rate for the whole 8 hours was 144. I didn't track splits like I intended, but it helped to monitor my HR as the day got hotter. Holding back in the first couple hours helped me keep going as the day got hotter.

One of the best parts of Howl at the Moon is the post-race celebration. They have free food and beer all night. I used the outdoor shower, changed clothes, and called it a day. My stomach was still queasy and I had a heat rash on my legs. I just wanted to go home. So I skipped all the food and alcohol and piled into my car and drove home. It was the right choice. The real shower at home felt great. The left-over vegetarian soup and burritos hit the spot. Lounging in bed watching the LA Galaxy & New England Revolution game (MLS soccer) was a perfect end to the day. And Sunday saw me walking in my five finger shoes and catching a couple more good soccer games--Chelsea beating Manchester United in the FA Community Shield in the morning, then DC United getting slaughtered by Real Madrid in the afternoon. It was a good weekend.

My updated Howl at the Moon statistics:
Total Races: 9
Low: 37.81 miles (2000)
High: 47.06 miles (2006, 2008)
Total Miles: 392.18
Average Miles: 43.58
Best Placing: 12th (2005)
Worst Placing: 44th (2000)

Next year is the 20th anniversary of the Howl at the Moon event. I'll be back. It'll be my 10th. I'll break 400 "lifetime" Howl miles and start my trek toward 500 miles. I still dream of hitting 50 miles in 8 hours. If they'd just move this race to the fall so I could TRAIN in the summer heat and RUN in the cool fall weather...

Training is over rated. Who needs it? I had no long runs and no heat training leading up to this year's Howl. I did just fine. Imagine if I was really trained...I could win this thing! Yeah, right. Hope to see lots of familiar faces at next year's Howl at the Moon. It's a fantastic race.

Review of "Born to Run"

I finished the book Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen over the weekend. Here is my formal review: It's an awesome book! It is not just very good, it is very excellent. The best running-related book I've ever read. It's not a training manual, but rather a clever first person narrative that weaves in a host of curious characters with cutting-edge running, evolutionary, & anthropological research. What more could a running junkie want? I just passed the book on to my wife...we'll see if she enjoys it. Of my 100+ running books (see "my running books" library link on the left sidebar), she's only liked a couple. This one has potential to catch her eye.

This book doesn't offer up the newest fad training program or the latest running diet or the best way to lose 10 pounds in 4 weeks...that stuff is left for Runner's World magazine (every single month!). Instead, Christopher McDougall provides insight into WHY WE RUN. There is something deep inside all of us that draws us to running (or at least rewards us when we do run). Running literally MADE US HUMAN. We evolved to run. If we were designed to run, then we were most likely designed to run in a certain manner...without shoes (or in very minimalist footwear), at an easy pace, over long distances. Humans are the ultimate endurance machine...we can go hours at an easy pace while other animals quickly tire or overheat. Pretty cool...we are all ultra runners at heart...it's in our DNA and our morphology. It's in our feet too. Oh yeah, the book investigates that other thing that seems to unite us runners..."Why does my foot hurt?"

Our feet...those poor soles seem to give us runners lots of trouble. And the knees. And the hips. And the ankles...there seems to be no end to running-related injuries. Surveys indicate that about 80% of runners are injured EVERY single year. And the rate of injuries have been increasing over the years. As shoes become more cushioned and supportive...and expensive, we get more injuries. Ah, there's the rub! Humans were not designed to run in restrictive shoes. We need to get back to our roots. Barefoot running. Running in lightweight sandals. Running in minimalist racing flats. Five Finger shoes!

Yes, the book delves into this paradox of "better" shoes and more injuries. But it doesn't dwell on this conundrum. As soon as you think you're entering an article on running bio-mechanics, McDougall takes you back to one of his great running characters...either a native Tarahumara Indian, a looney American-Tarahumara hybrid, or simply a crazy American ultra runner. You get pulled into the lives of the main characters as though you were right there in the Copper Canyons of Mexico...or the mountains of Colorado, or the border town of El Paso. The book nicely builds and builds toward the "greatest race the world has never seen." Once the race is over and the book ends, I immediately started to miss the characters. I wanted an addendum on what happened to Caballo Blanco. What's up with the present-day Tarahumara? Where's Barefoot Ted? Is Jenn still running and partying? What's Jurek's latest challenge?

In addition to wanting a post script about the host of interesting runners (and some of their families), I wish McDougall had given a bit more history of the Tarahumara Indians. You pick up pieces here and there, but a full chapter devoted to their history would have been nice. And my last complaint...I wish there were set of pictures to accompany the text. Luis Escobar was one of the runners and he is a fantastic photographer (pictures on Escobar web site). Why couldn't we have a set of his photos to enhance the book? Even with my minor quibbles, this book was fantastic. It motivated me to get out and run. It inspired me to enjoy & appreciate my running. It encouraged me to run more naturally with less "modern" devices between me and the earth I was running across. How often does that happen with the latest issue of Runner's World? Almost never.

Born to Run is a keeper. I recommend it, without reservation, to all runners. And after you read it, pass it on to your non-running friends and family. I think they'll enjoy it too. I'll let you know what my wife thinks of it.

PS: Here's a short article by Christopher McDougall talking about running shoes and the "painful truth" behind them. Interesting read and a nice intro to the book.

Hot Temperatures Predicted for Howl at the Moon Race

It figures. I finally decide to run the Howl at the Moon 8-Hour Run and now the race day temperatures are predicted to be 92 degrees! And humid with a chance of thunderstorms. Just my luck. And our summer has been rather cool so I have no acclimatization to the coming heat wave. Oh well. What can you do? For my part, I'm sticking to my "keep the heart rate low" philosophy and I'll just enjoy the hot day. Plus, a friend pointed out that the marathon documentary "Spirit of the Marathon" is now available for free on Hulu. I saw the movie when it came to the theater and now I've watched it again online. The movie, combined with the new book "Born to Run," has me motivated...not sure WHAT I'm motivated for, but I feel psyched to do some kind of running and racing!

Direct link to "Spirit of the Marathon" on Hulu.

Barefoot Running is Everywhere!

More and more local runners seem to be trying barefoot running, or five fingers shoe running. And I hear about it everyday in the news, on a blog, through a listserv, or in a print running advertisement. Just a couple days ago (July 30, 2009) there was another short article (this one from the Sydney Morning Herald) talking about barefoot running. With the Born to Run book catching on, this barefoot thing may be here to stay. Check out this YouTube video of shod versus unshod (barefoot) running:



Care to join the revolution? Come on, you know you want to toss those clunky shoes aside and try a little barefoot running! If you are afraid of pure naked feet, try the Vibram Five Fingers shoes. I may sound a bit infatuated with this minimalist stuff (I am!), but I don't have any financial interest in any of these products. Trust me, you might like a more minimalist running style. I haven't finished the book Born to Run yet, but I like what I have read so far and plan on finishing it this weekend. Book review to come soon.

From Australia to Britain...here's another newspaper article on barefoot running from the British paper The Independent (August 4, 2009).