Running Gone Wild

Holidays mean gifts, gifts, gifts!

2010-11-27T23:39:00.011-05:00

Last year at this time I offered a list of coveted items that represented, in my estimation, some of the best product available to pleasure your runner at the holidays. Over the last 11 months I have refocused on appreciating what I have and spent much less time and energy on wanting. It's been a rewarding change, one that was subtle until I returned to the materialsm of NYC. That said, there's a wonderful beauty in giving gifts--especially the right gift! My suggestions this year come to you based not on want, but on knowledge that comes from having used all of these products for some time...

Dr. Bronner's Peppermint Castile Soap

$9.49 for 16 ounces website

There's nothing quite like coming back from a run tingling with endorphins to jump in the shower and lather up with this soap, which will make your skin tingle too. Bonus: environmentally friendly.

Nail scrub brush

Approx. $2-3

While you're in the shower with Dr. Bronner (oh-la-la!) scrub the entire, fleshy bottom of your foot with this tool that's actually intended for your nails. It will reinvigorate your tired soles. Don't forget the arch of your foot. Hint: Don't pick a brush whose bristles are very soft.

REI Performance Liner Gloves

$15 website

Perfect weight for running, wicks sweat, and feels like the softest of leathers. Reasonably priced too and REI is increasing their present in the northeast.

Lululemon Inspire Crop

$86 website

Moderate compression, nice stitching details, and the true selling point for me--perfect length for petites. I'm not joking that I wore them three days in a row starting the day I bought them. Put in over 30 miles over those three days!

Tubbs Flex Snowshoes

$179.95 website

The ultimate crosstraining option in winter. This new style of snowshoe blows the popular metal frame and plastic webbing style out of the water. I was skeptical at first but immediately sold after tackling a hill with a good grade. I wouldn't snowshoe running in these, but they're a good stepping stone to that very rapidly growing sport. Note: Available for both men and women

And here's one last silly suggestion for those, like me, who've become enamoured with nighttime running and aren't embarassed to be a little cheeky...

adidas by Stella McCartney Glow-in-the-Dark Running Shorts

$60.00 on sale website

Catch me if you can (see me).

Happy holidays!

Reclamation

2010-10-12T17:24:00.005-04:00

My summer abode had a pull-up bar just outside the front door that had been installed for use by the local fire crew during their daily exercise circuit. Before I moved in the circuit was moved elsewhere, but the bar remained. A few of the other researchers cajoled me into doing daily pull-ups with them.

As a high school freshman I could do nine pull-ups, which I primarily attribute to my years and years of softball. I didn't play softball after sophomore year and by graduation I was down to six pull-ups. At the start of this summer, I was just holding on to one.

But the pull-up bar and the other researchers beckoned and, as frequently happens with 'new' athletic endeavors, I experienced quick progress and within two months was up to three touches of my chin to the bar.

I no longer have that pull-up bar right outside my front door, so instead I stop at the playground each time I go running and co-opt the monkey bars in order to attempt to push past three and onto four pull-ups.

This past Friday, at the climbing gym, I made a silent decision to make it back up to six by the time I graduate again (which will hopefully be with a Masters degree this spring). Here's to getting back what you thought you'd lost!

Crosstraining triple whammy

2010-08-28T12:24:00.005-04:00

Summit HS XC team putting in the miles

at Green Lakes in view of South Sister

This post is for days when you can't get in a run like the one above...

Even though I was barely moving, as I observed myself in the mirror I could see the beginnings of uncontrollable shaking resulting from muscle fatigue. I tried not to grip the wooden, slightly higher than waist height, bar in front of me too fiercely. The instructor, thankfully, began a fairly rapid countdown. “10… 9… 8…” The class’s twenty students are in the midst of tripcep isolating push-ups utilizing a ballet bar that is present on three walls of the studio. It’s one of the classic components of an hour long class that skillfully combines ballet, yoga, and pilates. The location is Bend, Oregon’s Barre 3 studio. I found my way here through an enthusiastic recommendation provided by an employee at the Lululemon showroom downtown. I’m glad I took her advice, because Barre 3 is quickly delivering possibly the most intense indoor workout I have ever received in a class setting.

The upbeat, popular music playing in the studio immediately signals that Barre 3’s tri-sport blend does not dwell on the ‘zen’ aspects of yoga. From a physical perspective, the blended workout targets improving arm, core, and leg strength by leading students through two to four minute exercises that isolate these areas one-by-one, rapidly bringing you to the point of shaking, utter submission to your muscles’ lack of sustained strength. The ballet bar provides a helpful resistance tool and support structure. A yoga strap in combination with the bar increases stability in postures that might otherwise be more about balance than strength and depth. A rubber ball that is most often placed between one’s thighs and squeezed with as much attention as can be mustered while also working on another muscle group provides multi-dimensionality to a subset of the hour’s exercises.

During my first visit I received personal instruction about the fact that it is often harder to move small, distinct amounts slowly than to make large, rapid movements while executing the exercises. This is probably familiar to most people who regularly engage in weight training, but it wasn’t top of mind to me until it was gently pointed out. At this point in the class we had assumed a plie position, checked the positioning and alignment of our pelvis, assumed a tight core, and then asked to dip one inch towards the floor in this position and then return to the original squat, repeating this action over and over. I was happily and quickly dipping up and down, when the instructor told me I’d experience more results from a slow, deliberate movement up and down. I let my momentum dissipate and immediately the movement became considerably more difficult. In order to execute the control necessary to move slowly and deliberately I had to tighten my core considerably more than when I was rapidly bouncing up and down. It was a lesson that I would need to heed for the remainder of the class.

So, in broad sweeping strokes, what exactly does a yoga, pilates, ballet-based class at Barre 3 entail? It starts with a warm-up in the center of the studio and thereby distant from all of the classes’s props—bar, ball, and strap. After some squats, arm circles, and standing, mobile stretching that brings the heart rate up, the class moves to a series of exercises utilizing the ballet bar. Assuming a plank position with all fingers wrapped around the bar there are a number of push-up simulating exercises that get your biceps and triceps quaking. Then everyone places a leg on the bar and stretching and twisting movements commence. It’s helpful that the walls of the studio behind the ballet bar are mirrors, because you’re constantly able and encouraged to check your form. Over this initial bar session your arms are thoroughly exhausted and your legs are warmed up. Halfway through the class all students move to the floor and are lead through hip openers and abdomen strengtheners. It is this section of the class that draws the most from yoga. Classic poses such as pidgeon, tree, and boat are called upon. Boat pose is aided by wrapping the yoga strap around the ballet bar. The strap is then held loosely between thumb and forefinger. I think that ideally, the strap should be predominantly a psychological aid in this situation rather than a physical one, but for most people it likely serves both roles.

With the abdominal work in particular, I notice something that is one of the defining characteristics of the difficulty of this workout. After the instructor finishes the countdown that signals the completion of a particular set of repetitions, you are not ‘allowed’ to release the pose. Instead you remain there and a new set of exercises is begun from that base point. This lack of release and continued hold makes the overall difficulty of the workout considerably greater, as it reduces those ‘sigh of relief and release’ moments that I’ve become accustomed to in traditional yoga classes.

By the end of the hour long class my body was in a delirious state of overwhelming weakness and fatigue. It’s the sort of situation where you’re infinitely thankful when the class ends because there’s a part of your mind that wasn’t sure you could keep going for another minute. After each of the Barre 3 classes I took, I gingerly moved myself post-class from the studio into the well appointed bathroom where I claimed a fluffy, white towel and took a quick and refreshing shower. The overall sensation by the time I departed to my car was one of bodily rebirth via well distributed fatigue. The following day sore muscles across my collarbones, upper back, and upper abdomen indicated that muscle groups that are hardly ever triggered were encouraged to a new state of use by the class.

My first experience at Barre 3 was so eye opening and surprising that I couldn’t settle for just that one visit. I came back twice more and each time found myself more and more challenged by the workout. Barre 3’s hour long practice offers up the equivalent of several hours practice anywhere else. It make the $20 per class price tag well worthwhile, especially when you consider the extra amenities available (if you choose to use them), such as childcare, fully appointed bathroom and shower facilities, and all equipment made available (no need to bring your own mat, strap, block, or ball). Even further, the studio’s owner is personable, energetic, and welcoming. I was happy to support her endeavor, which incredibly was beginning to bring definition to my arm muscles with only three visits!

It turns out that the combination of ballet, yoga, and pilates isn’t a new concept and isn’t unique to Barre 3. Many major American cities have studios that employ the combination, including Physique 57 in New York City. Now that I’ve had the chance to experience it, I’m hoping the trend continues to grow and the workout is made increasingly available because it’s one of the most effective I’ve ever encountered. A weekly visit to Barre 3 in combination with my regular running, hiking, and biking would give me the well roundedness fitness routine I think we all search for.

From tidal pools to volcanic lakes--Memorable trail running

2010-07-18T15:07:00.004-04:00

The last few years I'd come to think of Marin County as the trail running mecca of my dreams. Then Oregon happened to me, and I'm increasingly becoming convinced that this place can't be surpassed. First of all, if you want to run on pavement you're practically out of luck. Everything here is a trail and they are everywhere! On a day-to-day basis there are a boggling number of options, especially if you consider unpaved Forest Service roads options.

Every run I've taken here has been memorable, but there are two in particular that I'm near certain will go down as life bests. Keep in mind that for me it's not my pace or even how I physically feel that defines the experience--it's what I get to see and do and the emotions those things incite that makes the run.

The first experience took place at 6am on the coast. I was staying in the lightkeeper's house of the Heceta Head lighthouse between Florence and Yachats. There is a trail that starts at the lighthouse, scales the head, and then drops down to the two mile long Washburne Beach on the other side. The head had been socked in with fog since I had arrived the previous afternoon. The morning was no different and created mystical, ethereal conditions. The side of the head away from the lighthouse is almost always foggy and it creates conditions for temperate rainforest. That morning everything was dripping, green, and the wild rhododendrons were in bloom. Just before the beach the hemlocks grow so thick and low overhead that the trail is called the Hobbit Trail.

Washburne Beach with mist shrouded Heceta Head in the distance

When I broke out on Washburne Beach I found that the tide was out, and here this means the ocean has receded almost a quarter mile. I could barely see the water, but it meant a broad swath of hard-packed sand to run on. Half a mile later the unexpected happened--a runner appeared out of the fog and came towards me. We exchanged, "morning"s and I think he was more surprised to see me than I him, because he likely didn't see any other cars in the beach parking lot and wondered how I got there.

Soon after passing the runner I saw large clusters of rocks that normally are covered at higher tides. I ran towards them in the hopes of tidal pools, but I was skeptical because I've never found a tidal pool with any significant living organisms in it. For once my skepticism was unfounded! Before I could get very close I started seeing starfish on the rocks. They were enormous and either purple or orange. Many were bigger than the width of my hand with outstretched fingers. In places there were so many that they overlapped one another. And they weren't all! There were mussels, sea squirts, urchins, and blue and green sea anemones. I had stopped running and started gaping.

Before long I had to head back because the lighthouse inn serves a seven course breakfast to all guests at 8:30am each morning. It was hard to leave without running the entire length of the beach, but the breakfast was worth it (peach blintzes for the last course--yum!!) and I looked forward to passing through the head's forest once again. I hope I'm lucky enough to repeat this run in the future.

The second run was inside Newberry Crater National Monument. I've taken to bringing running clothes with me wherever I go because opportunities to run crop up unexpectedly. I stopped at the visitor center to obtain a map and some advice from the young volunteers. Through a series of exchanges I learned that the 7.5 mile trail around Paulina Lake, one of the two lakes within the caldera, is running friendly. Thankfully they also told me to use bug spray before setting off.

I spent the afternoon and early evening clambering around on an obsidian flow and swimming in East Lake (all attempts to find the submerged hot springs were fruitless). It finally started to cool off and I set out on the run. I was immediately presented with large clouds of small bugs that just hatched from the lake. During the first five minutes I was focused solely on using the brim of my hat to keep them out of my eyes, mouth, and nose. Eventually I looked down at my legs mid-stride and saw they were covered with more than a hundred small black spots. The bugs were dying and sticking to my bug spray coated legs as I ran through them!

Thankfully I was soon out of this marshy area and into beautiful mixed conifer forest with the lake sparkling alongside. I couldn't have been happier, which helped me to ignore my complaining lungs (I was 2,000 feet higher in elevation than my lungs are accustomed to). I passed through several campgrounds, which contained the only people I saw during the run, and all of a sudden the water took on aquamarine shades. The volcanic rock that composed the lake bottom dropped off precipitously a few feet from shore. All along the underwater cliff I could see fish seeking out the hot water flowing from hidden springs. When I managed to look up and across the lake I saw the scree slopes of Paulina Peak, which were still holding onto a few banks of snow. The water and the peak combined for a breathtaking view. The next third of the run reminded me that I was within a volcano. A huge pumice flow was on the righthand side of the trail for close to a mile and then I ran up and around a large, red cinder cone that dropped down to the water where again schools of fish hugged the shores. The last third of the run was back to mixed conifer forest, but I spent a lot of time looking out onto the water to observe the activities on several boats where the occupents were fishing.

The bugs that stayed with me all the way to the end of the run

The mosquitos were brutal over the last mile, but the DEET kept them at bay. The light started to take on shades that signaled sunset was coming and it enhanced the views of Paulina Peak. The end of the run was funny because it featured me sprinting across the parking lot at the trailhead to the car and jumping in while closing the door as quickly behind me as possible in order to prevent the mosquitos from coming in with me. I reflected on the thoughts I'd had across the lake about what I'd think and do if the volcano had started to erupt on my run (live magma is only 2-3 miles below the surface). I was thankful all had stayed peaceful, but if an eruption had happened I was happy to say I didn't think I'd regret what brought me there.

I have many runs ahead of me as I prepare for a half marathon in early August, but the memory of these two will be top of mind for some time to come. Here's to any and all trail exploring you might be doing this summer!

318, 633, 108, 79, 666, 59... to 4,236

2010-06-08T12:42:00.003-04:00

In April and May I was enjoying an eight mile run once a week. The last mile was always a bit painful and slow because I wasn't training enough beyond that run, but it was still pleasant. Now, one month later, I'm struggling with anything past three. The culprit is altitude.

I grew up on the east coast and was always fairly close to the ocean or Great Lakes (the list before the ellipsis in the title of this post is the elevation of every place I've lived). A research question, however, has transplanted me to the vicinity of Bend, Oregon, where the altitude hovers above 4,000 feet. In my height naivete, I thought that anything over 5,000 feet qualified as "at altitude", but here I am sucking wind with aching lungs at 1,000 feet less than that.

I ran with a women's group organized by one of Bend's premier running stores last night. The fit women of the group made understanding noises and faces when I brought up my struggling lungs. Unfortunately, they left me crestfallen by agreeing that it takes a long time to acclimate--probably longer than I'll even be here (which is a little less than three months). This means that the half marathon I've signed up to run in early August is sure to be the biggest running challenge I've tackled yet. Elevation at the race's start? 3,640 feet.

In the meantime, I'll try to be content working my way back up to eight miles (then to ten and then to twelve in preparation for the half). I am fully at the mercy of my body's adaptability, but I'm going to do some research too. I assume I'm not doing any damage when I experience intense discomfort in the lower portion of my lungs around mile four, but who I am to know? This is all new to me! (You should have heard my panting when I climbed a rise at Crater Lake last weekend where the elevation is well over 7,000 feet.)

The best possible outcome would be to find out that I'm more fit than ever been before when I return to sea level in September!

Snapshot: Ice Climbing

2010-02-28T20:33:00.005-05:00

As promised, some images of last weekend's ice climbing excursion.

Just the beginning of the ice...

Lower half

Bolton Quarry, VT

Tackling the upper half

No winter fatigue here

2010-01-24T23:12:00.004-05:00

It's been a long time. A lot of my absence has been work related, but a substantial portion has also been that I've been trying to live up to my nickname--Adventure Girl. Since December I've skied five mountains in two countries, passed a course that allows me to fight wildand fire, taken two snowshoe excursions, summitted one above treeline mountain after dark, and spent one night winter camping. I'm topping it all off with a day of ice climbing this coming weekend.

But I'm especially happy because I've also fit some running into the last hectic month. Not a lot, mind you, but a bit. There's also promise to step things up a notch over the next few months. I've discovered two groups of runners to spend time with--one that holds midnight runs and another that focuses on long, weekend runs.

I'm always intrigued by how my other physical activities effects my thoughts about running. Here are a few themes of late:

NIMBLENESS So important in winter's icy conditions. Also, there's immense please in imitating a mountain goat. Watching a person's level of nimbleness is often an indication of natural athletic abiulity and awareness of body. Working on nimbleness is one of my favorite aspects of trail running, but it's also extremely helpful to have when you're wearing awkward snowshoes.

SURVIVAL Being fit, ideally especially fit, often means that you're going to be better equipped to cope in extreme situations. So many things have brought this to mind recently from Haiti to a seriously struggling hiking companion on a recent trip to VT. It also was top of mind while practicing use of fire shelters. Knowing that I can run 10+ miles makes me feel much more confident about my survivability.

COMMUNITY I'm notoriously anti-social at times, but I love spending time with people when we're engaged in an athletic activity. It is, hands down, the best way to meet good people. I particularly value the fact that you can quickly learn about an individual's character and driving motivations. Whiners tend to show their true colors very quickly.

I'm beginning to seriously consider two half marathons for the spring and summer. For spring--the Bear Mountain 1/2. For summer--the Bend, Oregon Haulin' Aspen 1/2. Both are trail runs, which is more and more my preference.

I'll post some ice climbing shots soon and will look to continue to diversify my winter sports portfolio by finding an opportunity to ice skate and learning how to curl. It's too bad there isn't a broomball team at Yale!

Snowy strides

2009-12-22T19:02:00.003-05:00

In my last post I mentioned not running for a while, but I couldn't help but sprint quickly down to Upper Saranac Lake to catch the sunset last night. Ankle deep snow is a perfect form of winter exhilaration! Above is the view I was treated to at the lake's edge.

2009-12-20T20:39:00.003-05:00

Not much running likely for me in the next few weeks--but for a good reason. I'll be skiing at various locations across New York State, Quebec's Eastern Townships, and northern Vermont. Today was my first day on the slopes, and I can't remember the muscles in my legs burning this much in a long, long time! Whiteface provided a fantastic work out, gorgeous views, and perfectly white, glorious snow. Skiing was my first sport and as much as I love running, skiing will always top it (and I have to say I think it does get my quads in better shape).

If we're really good maybe we'll get some gear!

2009-11-28T08:09:00.027-05:00

It's the holiday season and a great time to covet new running gear to energize your workouts. Here are a few items I suggest putting on your list:

Saucony's Viperlite Jacket

There's a built-in, flashing light on the sleeve, but that's not the draw -- it's the soft fabric!

Comes in three colors: black, fathom (blue), and recon (grey). Also in men's.

$120

Saucony Ulti-mitt

Gloves that convert to a mitten. There's even a flap on your index finger so that you can use your telephone or iPod.

$38

Craft Prozero Base

I've seen this baselayer at almost every store I've visited recently.

It feels like lightweight wool, but it's a unique polyester that may not be the most flattering, but seems very functional and comfortable.

$55

SmartWool Running Socks

Speaking of wool - this is one of my all time favorite wool products.

I buy the higher cuff versions for more 'serious' trail runs and the lower cuff versions for street running in inclement weather.

$13

Nike Core Half Zip Sweatshirt

Doesn't look like much in this picture, but it's simple and perfect for wearing to and from your workout.

$30

Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen by Christopher McDougall

Disclaimer: I haven't read this book yet, but reading the title made me want to buy it on the spot.

It promises to be fun and intriguing.

$15

Yesterday NYC saw its first snow of the season, which always puts me in a holiday mood. I'm excited for us to experience some real accumulation so that I can get out there in my tried-and-true Salomon XCR trail shoes as well as plan some snowshoeing exercusions.

What to do without the team?

2009-11-27T21:08:00.004-05:00

When I moved to New York City almost a decade ago I found I needed a physical and social outlet to augment my professional, office-based life. I found a women's soccer team that first summer and, almost more than anything else, it's shaped my life ever since. Through the team, which eventually became co-ed, I found running partners, a significant other, teammates for an adventure racing team, travel companions (the team played tournaments in Washington D.C., Montreal, Miami, and Las Vegas), and drinking buddies.

Enjoyment of the game and the people made me exercise more than I would have of my own accord. I played when I was exhausted after work because the team counted on me. I made an extra sprint at the end of the game when I was dead tired because I just couldn't bear to be responsible for a goal scored against us. There were Sundays when I'd cram in four hours of playing time because I enjoyed spending time outside with my teammates and there was one memorable evening when I completed a twelve mile training run and followed it up with an hour of co-ed soccer because I knew it would leave me laughing and happy.

It's this athletic family and world that I've missed the most since I left NYC. I'm honestly struggling to maintain my focus and dedication now that I've lost the structure provided by the team's practices and games. The likely solution is to pick a significant spring event to focus on and get me out to train. If you were me, what would you pick? Here are a few options --

- NYC Half Marathon (3/21)

- Harriman State Park Sprint Adventure Race (4/25 - 15-20 miles as a two-person team)
- North Face Endurance Challenge Bear Mountain Half Marathon (May)

There's got to be a lot more great events out there in the NY, CT, Western MA area this spring. Send me your suggestions!

Taking Part in Racing's Hottest Thing - Relays

2009-11-01T11:21:00.009-05:00

From my point of view, relays are the newest explosion in race trends. Most are 24-hour plus affairs that involve six to twelve participants and cover approximately 200 miles. I think the trend started with Nike’s Hood to Coast relay in Oregon. I’ve done one of these relays (182 miles from Woodstock, NY to New York City) and it was a fantastic experience, but as the team organizer, it was also one of the most taxing things I have ever undertaken – both physically and mentally. When I heard that the Cape Cod Marathon, which has a reputation as one of the most beautiful U.S. marathon courses, is offered as a relay, I jumped on the opportunity to participate. It would be scenic, which is hugely important to me, and a less stressful microcosm of the full relay experience.

Over the course of four hours and three minutes last weekend, the Cape Cod Marathon Relay lived up to all my hopes. It was a breeze to organize, even though one of our teammates bowed out 24 hours before the event after being diagnosed with Swine Flu. In spite of the event’s brevity, our team still managed to invoke the camaraderie of the relay experience. To my especial delight the course was gorgeous and included sand dunes, ocean views, a lighthouse, numerous harbors, fall foliage, and a cranberry bog. We split the marathon distance between three runners. The collective distance covered by each runner was 6.2, 8.7, and 11.3 miles.

The psychology of the race was interesting in that, especially during the last few relay legs, you were often passing individuals running the full marathon distance. It was hard not to feel guilty because you weren’t competing on even playing ground. Someone running their 11th mile is in a different physical and mental state than someone tackling their 26th. I fought back my desire to apologize to the marathon runners I passed, and inwardly hoped that they were inspired by my fresher legs rather than demoralized. That said, I think the Cape Cod Marathon would be my top choice should I ever choose to tackle the marathon distance. I’d look to have a relay team sign up to run along and pace me throughout. It wouldn’t make the hills any less numerous, but it would surely make them more bearable.

Never Stop Exploring (Courtesy of Dean Karnazes)

2009-10-10T08:43:00.007-04:00

“To be honest, I’m not entirely sure why I do it.”

This statement typified the honest demeanor Dean Karnazes quickly used to endear his New Haven audience to The North Face sponsored Never Stop Exploring series presentation. It was the first stop of the speaking tour, and there was a slightly unpolished edge to the event that only added to Dean’s down-to-earth, hold the frills attitude. If you’re not familiar with Mr. Karnazes, better known as Ultramarathon man, his quote referred to his running career that has included feats ranging from 50 marathons in 50 states in 50 days to a recently set record of 262 miles of consecutive running. Dean, of course, could give reasons for why he’s chosen to run distances that sometimes even make drivers cringe, but his statement got to that deeper, meta-meaning behind the action. I think I know what he's hinting at, although I recognize the inappropriateness of comparing my own modest running accomplishments to his records. But I think that’s what struck me most about Dean—he’s just an average person who might not know when to say when and has chosen running as the outlet.

Over the course of the talk’s allotted hour, Dean told us about appearing on The Letterman Show, about noteable runners he encountered during the 50-50-50 adventure, and what he eats to fuel his calorie evaporating long runs (mainly pizza and recently Chinese takeout!). I had followed his blog during the 50-50-50, but Dean’s true charisma and humor doesn’t come across in his writing. One the more amusing stories, which included an even more amusing video, related the accident experienced by a distracted marathoner in Seattle who kept inquiring about football scores from The North Face staff spectating along the course. His distraction came to an abrupt end when he ran straight into a pole while looking over his shoulder in anticipation of being told the latest scores. He broke several ribs in the collision, but picked himself up right away and finished the marathon. “Watch out for the pole” is now Dean’s way of categorizing the unexpected events in life, especially when one loses focus.

Amazingly, Dean has never been injured. He attributes this to naturally good biomechanics and a lot of luck. If only we could all be so lucky! In a recent collaboration with The North Face he designed a running shoes that employs a quick lacing system. It was unclear whether it will be brought to mass market, but it seems to be worth watching out for. We’ll also all need to watch out for Dean in 2012. That year he intends to run a marathon in every country in the world, including Afghanistan and North Korea. I wish his logistics team the very best – they’ll have 365 days in which to fit in 270 countries!

In the end, I’m not sure it matters what form of compulsion drives us to run one mile or 300 miles (Dean’s next goal), but, whatever it is, I think it’s one of the best life affirming activities available.

Dean and five other North Face-sponsored athletes are still on tour. You can access the speaker series schedule here. I won’t be able to catch Diane Van Deren but I’d love to hear from someone who does!

You shouldn't put a price on safety

2009-09-22T19:20:00.003-04:00

My 'new life' has brought with it a need for frugality, which has extended to my running. I wanted to take part in a 20k race in my town over Labor Day weekend, but the $45 entry fee plus $10 in service fees stopped me short. It was the first time money has kept me from an event I wanted to try. So, what's a frugal runner to do but wait until the race has ended and run the course solo minus the water stations, split times, and requisite race tech tee and goodie bag. It also gave me the opportunity to trim the distance to a little over 15k, which fit better with my training plan.

In the end, I'm left wishing I had paid my fee and participated in the race. I'm sure the course would have felt safe under the auspices of the race and the company of fellow participants. By myself, I worried for my personal safety as I run under a highway overpass where homeless men were sleeping and no other pedestrians or cars were in sight.

I guess the moral of my experience is that you shouldn't let money get in the way of safe and enjoyable running. I'm thankful, however, that I still got 10 miles in. I just won't repeat this route solo again! (The one positive is that I ran faster than I otherwise would have because I wanted to get out of the unsafe areas as quickly as possible.)

A Different Flavor of Off Road Running

2009-08-31T18:08:00.013-04:00

A few runners I know stick to the same routes day in and day out due to fears that they’ll get lost while trying new territory. Luckily, I have a good sense of direction and it generally means that I’m fearless about running in new places. Part of my good sense of direction, however, has been earned and learned by participating in the fun sport of orienteering, which is also referred to as rogaining. Orienteering is great for connecting runners more closely with the land they’re traversing and increasing comfort levels for on and off trail running.

Orienteering requires participants, often in teams, to use topographical maps and clues (the clues can be riddles and references to local lore) to find checkpoints or control points of various point values. There are more checkpoints than any team or individual, even the fastest, could ever reach. Courses are most often on rural land that is non-residential. In other words, over the course of the event you’re only likely to see other orienteers and maybe a few wild animals. You’ll be off road and on trails or even bushwacking the majority of the time.

The first task following the race start is for each team to agree on a course route that will yield the highest point value without causing you to exceed the time limit. In some races the route is designated and only one direction can be pursued, but I prefer the events where plotting your own route is part of the experience. It’s an extra challenge and it yields less congestion on the course. When plotting the route it’s important to take into account elevation changes, the surface over which you will travel (trail, dirt roads, paved roads, swamps, and brush), and the highest value checkpoints.

Once a route has been agreed upon, the team takes off for the first checkpoint. Most of the course is run, although often times there are portions too steep or thick to run through. Each checkpoint is marked by a square orange and white flag (see images at the top of the post for examples) from which hangs a punch. Each team is issued a punch card with a square designated for each checkpoint. It’s important to punch the proper checkpoint square, because only correct matches are awarded points. In order to ensure teams do not split up some checkpoints will also have a marker or stamp hanging from it along with instructions about how to mark each member of the team in order to prove that everyone reached that point.

The competition I like to participate in each year is three hours long, and we cover anywhere from 5 to 8 miles over the three hours. This may seem slow, but when you’re moving through thickets off trail the pace is slow and there’s always time lost for course corrections and quick team huddles. Besides, sometimes there are surprise baked goods waiting at a checkpoint and you have to stop to savor them!

Whenever I’m feeling a bit worn out from road races but still want the thrill of competition I look to orienteering. It’s a great way to mix up your race slate and a different way to enjoy the physical stamina you’ve been working hard to maintain. If you’re like me, instead of merely keeping track of miles covered you’ll likely also start tracking the number of wild turkeys you encountered, streams you forded, and mountains or hills you summitted!

New Sights, New Routes

2009-08-14T16:14:00.003-04:00

I recently relocated and almost everything about my life is changing. My running goals, however, remain the same, but I have to find all new routes in order to accomplish them. It also means I'm able to run at times of the day that weren't options previously. All of the new possibilities are energizing my training plans. Tomorrow morning I'll tackle an 8 mile run when I usually would have planned a 6 mile route. The 8 miles will allow me to summit a unique geological feature from which I can survey the entirety of my new city. I think all of the change will bode well for my running this coming fall.

In my immediate sights is a 10k trail race, which is the first event in a series that will lead up to a 17 mile relay leg in October's Cape Cod marathon. I'll also be keeping my ears open for a last minute opportunity to jump on a Ragnar Relay team for a relay that passes through my new hometown this September.

Uniquely Urban Cross-Training - Parkour

2009-07-25T21:38:00.000-04:00

It's time to step it up a bit! In June, I wrote about yoga as a cross-training opportunity for runners. This month my foray into the wilds beyond running introduced me to parkour. Parkour is an urban sport from France that Wikipedia describes as "focused on moving from one point to another as smoothly, efficiently and quickly as possible using the abilities of the human body." In truth, parkour often looks like adults using urban fixtures - stairways, railings, benches, and barriers - as a jungle gym. It actually was a jungle gym that got me thinking about this sport. While I was visiting my sister we took a walk and ended up at an elementary school playground. We sat talking on the swings and eventually moved to the monkey bars where we quickly realized we had lost most of our childhood limberness and strength. There was a twinge of sadness to that realization, and when I heard about parkour my interest was piqued.

There's a vibrant parkour community in New York City and NYParkour hosts classes every Sunday on a small, turf-covered spot under the Brooklyn Bridge. The beginning of the above video happens to show one of NYParkour's classes. I signed up for a session and arrived expecting to be one of half a dozen students, but there were almost 20 assembled! Approximately half were new to the sport like myself. It was easy to spot the regulars as I waited for class to begin. They were climbing and hanging off nearby trees, vaulting benches, and referred to by names like Pyro and Torque.

There's a significant possibly you're ready to write parkour off as a sport for punks and juveniles. But not so fast! Parkour involves serious physical conditioning and focus, and over the next two hours I got the best workout I've had in recent memory. Here's what the instructor led us through:

Warm-up

Extensive stretching of all joints - wrists, shoulders, knees, and ankles
1/4 mile jog while stretching and loosening elbows
More stretching with a focus on quads, hamstrings, and hips
Curb running - running on a narrow curb without touching the ground
Squats
Quadrupedal walking - walking on all fours while maintaining a straight back
Arm circuit - 3 rounds of 4 kinds of push-ups, plank (1 min), side plank (right and left each 30 sec)
Ab circuit - 3 rounds of plank (1 min), dip push-ups, airplane (1 min), 20 crunches, boat pose (30 sec), 10 leg/butt lifts

Conditioning

Instruction: Jumping and landing on the balls of your feet
Bench jumping - 15 iterations
Bench jumping circuit - Entailed jumping on the edge of the bench’s seat making sure to land on the balls of your feet, establishing balance in that position, leaping over the back of the bench, running on a slanted surface and a curb back to the bench. Repeat 15 times.
Hip stretching
Distance jumping on the ground - always on the balls of your feet with a focus on bringing your knees up to your chest while jumping and landing softly (30-40 reps)

Cool Down

4 lengths quadrupedal walking - 2 forward and 2 backward (so much harder than during the warm-up!!)
Stretching

The class focused on three areas - abs, arms, and quadriceps. As a runner, ab strength is a weakness of mine and I always welcome an opportunity to work on it (see yoga post). Arm strength is a far off dream so I was humbled to attend to it. Working on developing explosive power in the quads is very easily correlated to improving one’s sprinting, and it made me anxious to plan some interval training. The sense of playfulness inherent in the exercises was also infectious. It made it easy to interact with my classmates who were a blend of both genders and many ethnicities.

"I didn't feel ready for the wall climbing (running?), but I'd have liked to try the barrier vaulting."

During the conditioning portion of the class beginners and regulars were separated and it was inspirational to watch these regulars scale a 7 foot wall further topped by a 3 foot metal railing. They then ran down a ramp back to the base of the wall and repeated the route - 25 times! They followed this up with an exercise that involved vaulting (think Kerri Strug without the flips) over a concrete barrier about a dozen times. I didn't feel ready for the wall climbing (running?), but I'd have liked to try the barrier vaulting.

At the end of the two hours my legs were unstable, my water bottle was empty, and I had made a couple of friendly acquaintances. It was a full body workout and a decidedly exciting way to cross-train that opened my eyes to a new set of muscular ranges and possibilities. I love knowing and relearning my capabilities and parkour definitely exposed them. I won't regularly be attending the classes going forward, but I think I'd like to be a 'regular' drop-in every few months, and you can bet I'll be jumping on a lot more park benches from here on out! My quads will be thanking me during my next interval training session too, but I know I'm going to be mighty sore for the next few days.

Product Review - Fruit2O Essentials

2009-07-22T07:58:00.003-04:00

I recently received some samples from Fruit2O Essentials, which The Emerging Runner and I tried and reviewed for Runner's Tech Review. Fruit2O is the sponsor of Katie Visco, a 24-year-old woman who is attempting to become the youngest solo woman to run cross-country. Check out Katie's journey at Pave Your Lane and see our Fruit2O review here.

Dream Big

2009-07-01T13:51:00.006-04:00

This morning The Emerging Runner and I were sharing thoughts about ideal running trips. I find these types of discussions exhilarating. I have moderately long lists not only of places I'd like to visit, but endurance activities and events I'd like to engage in while traveling. I'm sure you all have dream events or adventures--be it a marathon in an exciting locale or a storied trail you'd like to explore.

My dream is to participate in the Patagonian Expedition Race, which is self-billed as "The Adventure at the End of the World". Covering hundreds of kilometers in Chile, the race can take anywhere from 3 to 11 days to complete. The photo above is from the 2007 race. Can you imagine being in a race and coming that close to a whale whose tail is almost as wide as the length of your kayak? Sign me up!

What's your dream running trip or adventure event??

I waited a whole year for this one...

2009-06-29T21:45:00.010-04:00

There's one race I look forward to all year each year. It's the Summer Solstice Run held at Minnewaska State Park in New Paltz, NY. The Shawangunk Mountains outside of New Paltz, of which Minnewaska is a part, fascinate me on several levels. There's world-class rock climbing, gorgeous lakes that surprisingly have never supported fish (see Lake Minnewaska, the starting location for the race, above), and architectural remains of the region's popularity as an early 20th century getaway for NYC vacationers. This latter fact led to the establishment of miles and miles of carriage roads that criss-cross the Minnewaska and Mohonk Preserves, and the Summer Solstice Run covers 8.3 miles of these carriage roads in Minnewaska.

"It's a good thing that the course is gorgeous, because the first three miles are grueling..."

The particular carriage roads the race traverses are gorgeous. They follow a cliff edge with sweeping views of the valley below and then dip down to a moist, wooded region that follows a lake accessible only via trail and affords views of several waterfalls. The race is also perfectly timed to occur during the height of the mountain laurel bloom, so white, light pink, and fuscia bushes line the trails along the way.

And it's a good thing that the course is gorgeous, because the first three miles are grueling. They're almost entirely non-stop uphill. At the end of the climb, you burst out onto a cliff top called Castle Rock. The views are breathtaking enough to wipe away memories of the three uphill miles, and the water station situated there allows you to switch gears before starting on the last five miles of the race, which luckily are almost entirely downhill! During the half mile leading to Castle Rock the most prominent thought running through my head is always 'I can't possibly finish this race'. This is probably an indication I haven't done enough hill training, but in some ways I think one of the most spectacular beauties of the race is feeling like you have nothing left and then finding it in yourself to run five more miles.

I enjoyed this year's race so much that I've set a new goal, and that's to come back and run in the preserve several more times throughout the year beyond the race. (It's surely a whole different kind of gorgeous during the fall foliage season!) If you're like me and running is equally about the places you get to see as well as the miles you log it's hard to find a better place than the Minnewaska and Mohonk carriage roads.

Cross-training highlight: Trail running helps improve agility because it forces you to navigate over and around rocks and roots, improving your footwork. Just before the start of this year's race there was a torrential downpour so over the course of the 8.3 miles we all got a lot of practice in the art of jumping over puddles!

Hip Focus

2009-06-20T20:20:00.006-04:00

In my yoga post, I mentioned appreciating the hip opening exercises that are a frequent part of the practice. I have very tight hips, which sometimes trouble me enough during periods when I'm training hard that it's challenging to sit still through long meetings because they just ache and ache. The tightness also keeps my stride shorter than I'd like. So, I'm always on the lookout for ways to improve hip flexibility and strength. I stumbled across this video of Shannon Rowbury today, and her warm-up includes some fantastic hip exercises that are frequently included in myrtle routines. (Myrtle is a play on the fact that the exercises focus on your hip girdle.)

If only my abs rippled like hers during sprint training! I hope things go well for her in the big USATF championships this coming week.

Here's a sample myrtle routine courtesy of Nike.

Ohm La La

2009-06-10T10:41:00.000-04:00

No matter how many miles I log I realize I can't develop core and upper body strength solely by running. For a time I didn't find it was necessary to build these strengths, but I have come to know that good running form stems from core strength and upper body strength will aid me when I pour it on at the end of a race. The thing is, it's miserable to do repetitious, relatively sedentary exercises at the gym using free weights and machines. I find crunches even more intolerable. There had to be another way! For me, that other way is yoga.

There are four popular styles of yoga: Hatha, Vinyasa, Ashtanga, and Bikram. Since Hatha is traditionally slow paced and emphasizes meditation, chanting, and breathing runners may struggle to remain physically engaged. Bikram yoga, which is done in a room hotter than 100 degrees, is not recommended because the hot temperatures can lead to over extended muscles and other injuries. That leaves Vinyasa (“flow yoga”) and Ashtanga (“power yoga”). In both styles you are led through a serious of poses linked to one another with continuous movement. While Vinyasa and Ashtanga cannot be considered true cardiovascular workouts, they both involve enough movement and dynamic action to sustain the attention of a runner.

"I frequently leave a class feeling mentally relaxed, while my body is humming on a high frequency and ready for anything."

I've already mentioned that yoga can help build considerable core and upper body strength (try boat and plank poses), and it also lengthens and loosens a runner's overused leg muscles. Yoga practices generally involve hip opening stretches, such as pigeon, that greatly improved the length of my stride on downhill grades. In fact, yoga trains you to be aware of muscles you may not have previously been able to isolate. The increase in total awareness will keep you in tune with your body throughout a run, allowing you to optimize muscle utilization.

Yoga is known to encourage relaxation, but one of my favorite aspects of a deep Vinyasa or Ashtanga practice is that it releases latent energy. I frequently leave a class feeling mentally relaxed, while my body is humming on a high frequency and ready for anything. It's equally energizing and restorative. The next day, when I head out on a run, I can then call on all that energy.

Your first yoga class will not necessarily allow you to reach that desired high. Initially, the vocabulary is distracting. Terms describing anatomical features and poses such as sacrum, Tadasana, and Surya Namaskara will take a few classes to learn. Stick with it until the vocabulary is no longer unfamiliar and you can direct attention to how your body feels throughout the practice. Resist the urge to be competitive with those around you. You'll find that yoga will teach you new ways to breathe, dynamically stretch, build strength, and take new advantage of 'rest' days.

"It's not a bad idea to complete a short run before class and use yoga as an extended and enjoyable cool down."

If you're in the New York City area I recommend Sonic Yoga in Hell's Kitchen or one of the free 8pm classes each Sunday at Lululemon Lincoln Center. It's not a bad idea to complete a short run before class and use yoga as an extended and enjoyable cool down. Ideally, a class once a week will get you comfortable with a studio, instructor, and flow. Before long, your increased strength and flexibility will equate to better running.