Run Slow, Ski Fast

Tecumseh Trial Marathon, 2011. (#27)

2011-12-08T19:37:00.015-06:00

When: December 3, 2011

Who: Me and Lesa

Recall: With six you get a twisted ankle.

Overall: I run it for the soup.

Rating: 5/5 carbs

Since this was my 6th running of the TTM, here are six way this time was the same and six ways it was different from the previous adventures.

The Same.

1. Lodging. Jill and Randy Peper graciously put us up Friday night. We go back with the Pepers to Penn State where Randy was getting his Ph.D. in veterinary science and now he's the main man over all research animals at Indiana University.

Waiting for the bus to take me to the start.

(Note the sign referring to us runners as 'athletes'. That's a first for me.)

2. Transportation issues. I was the last person on the last bus and had to stand in the isle with a handful of other runners the whole way to the start. Also, the runner sitting in the front seat was giving the driver directions to the start. Reminds of the year the race director stepped into a departing bus and asked, "Does anyone here know how to get to the start? I need someone to give the driver directions."

3. Late start. We started about 10 minutes late. Not as bad as other years. Remember, the first year the race director stated, "We'll start the marathon when the last person is out of the port-a-potty. I love this race!

4. Hearing gun shots along the way. No dead or wounded runners were reported. Similar information on the number of local deer was not available. Here's the caution issued by the race director, "We strongly suggest wearing bright colors for your day in the woods. It is still deer hunting season for archery and muzzle loaders." I really love this race.

5. Final time. Slow. And while not a course PR for me it was close. My best time was the first year but I think that year the course was not a full 26.2 miles. If that's the case this was my best time. Other than my right foot and hamstrings, I felt I had more energy for the last few miles.

6. Soup and sandwich. Even though we had plans for an early dinner with the Pepers an hour after I finshed and I had planned to skipped the soup and sandwich finishing reward, I couldn't pass it up. Delicious.

"Bring on the soup!"

Different

1. Warm weather. Starting temperature was in the 30s and it had to be in the 50s or close to it at the finish. It was nice to run in shorts and long sleeves.

2. Initial pace. I started out a little faster than usual only to get ahead of some of the slower downhill runners. It's frustrating when you get with a pack of runners who, on the flat, run at your pace but at the first descent, they start tip toeing downhill. Many of these runners are the same ones that pause and ponder at every water crossing. Getting ahed of them proved to be a good idea unless the faster initial pace was the cause of the impending muscle cramps.

Mile 12.

(Why with at least 22 miles of trails, the photographer chose to take pictures at a gravel road, I don't know.)

3. Twisted right ankle. While I didn't fall down, I did turned my ankle pretty good between mile 8 and 9. It really stung as I hopped off to the side of the trail. Fortunately, one the initial pain subsided, I was able to run on it without too much problem. I was extra attentive to the trail after that not wanting twist it again. Not sure if it was related but the right heal was so sore over the last mile on the hard and rough gravel road I could barely run. In fact, I was afraid I might have to walk across the finish line. Oh, and not just the usual two, but three black toenails!

The Day After and My Ugly Right Foot (lateral side)

The Day After and My Ugly Right Foot (medial side)

Ugly feet. Please accept my apology.

4. Major muscle cramps. Near mile 22 there's a good long downhill which, in the past, I have enjoyed "flying" down but this year, right towards the end, my right hamstring knotted up into a painful intricate knot while my left hamstring was on the verge of doing likewise. I had to step off the trail and stretch it two or three times. After that the going was even slower than usual. Run (even) slower, ski fast.

Mile 23

5. Dr. Pepper. This year I but Dr. Pepper in my water bottle. It wasn't completely flat so the first swig sent a burst of carbonation down my throat. My thought was that during the later miles I need something with a little more sugar than good ol' Gatorade. Other than the excess carbonation, I think it helped. I also tried to eat more for breakfast since the race didn't start until 10:00. So in addition to my usual banana and energy bar I had an egg McMuffin. Why not?

6. Body weight. Good golly. Could I be any heavier? I know I didn't get in as many miles leading up to this marathon and I obviously didn't change my diet. Time to get serious about running more and eating less.

Not Enough Hay In The Barn

2011-11-22T14:57:00.002-06:00

One day while talking to Tom Woodall, a retired cross country coach, about training for marathons he stated that what training you do the few weeks before the marathon are not that critical since "the hey is in the barn." With my last few marathons, my concern has been getting enough hay into the barn to begin with.

A while back I promised myself when I registered for the Tecumseh marathon that I would train hard and be ready by December 3. Ten days away and that promise was broken weeks ago. I got a 19 or 20 mile run in sometime in October but no long runs of any significance since. I have done some hill work but there's 26.2 miles of hills and I could use more endurance. I was going to get a long run in on November 12th but it was REALLY windy so I settled for 14 hilly miles thinking I'd be able to get in a 20 miler next Thursday morning before I leave for a conference. But, nope, that didn't work out nor did the following Saturday. Too much imaginary stress and not enough sleep. Monday morning Erin and I helped deliver food to the needy for the Charleston Firefighters so today was my last chance. But, between the wind and rain, I had to cut things short. So rather than feeling strong with 10 days to go until the marathon I'm wondering if I'm up to 26.2 miles of "over the river and through the woods"? There's nothing I can do now, I can't but anymore hay into the barn.

13.2 miles....

...in this.

Indy Monumental Half Marathon, November 2010.

2011-11-22T11:46:00.002-06:00

I almost forgot about this one. Beginning in the summer of 2010 I began training for a fall marathon. I decided upon the Indianapolis Monumental Marathon on the first Saturday in November. It's one of the few fall marathons on a Saturday in the Midwest. I got an 18 mile training run in while in Logan for dad's funeral but after that I wasn't able to get the miles in that I needed so I dropped down to the half marathon.

Since it was a half marathon and only 2 hours away, I drove over that morning, picked up my packet, ran the 13.1 miles, and drove home. It was a little chilly but not bad. The course was okay but I hear the second half is worse so the full marathon my not be in my future. Still, Indy is a great city to visit and fun to run.

My though from the start was let's just get this 13.1 jog-fest over with.

Running past on of the monuments.

Pushing to the finish.

Done. Time to go home.

The Illinois Half Marathon, April 30, 2011.

2011-11-21T15:42:00.002-06:00

I don't know why it took so long but finally, after getting a new laptop, I get this posted. Despite a busy senior year year Erin was able to put in the training necessary to easily run her first half-marathon in Champaign, IL. I was honored to run it with her. A little windy and chilly but not bad running weather. Of course, the course is flat since it's in Champaign, really mostly Urbana. You have to run the full marathon to see more of Champaign.

Actually the half-marathon was just the beginning; that night was her senior prom. The weather was just a little cool and breezy. Lesa, as usual, was excellent in support finding us at mile 7 and there to greet us at the finish. I just wish I looked at good as Erin does in these pictures.

Erin setting the pace.

Erin still able to smile at mile 12.

The end is in sight.

Erin out sprints the fat old man to the finish.

Proud papa.

New York Times Exercise Articles

2011-02-21T19:50:00.005-06:00

The nutition and fitness section of the New York Times has well written, accurate and current exercise articles. Here are a few of my recent favorites

Runners High - it's not due to what you may think.

Afterburn - the amount of calories is disappointing.

Painful Exercise - yes, it may be due to lactic acid but...

Old Myths die hard ...lactic acid is not a major cause of fatigue.

Hitting the Wall?

2011-02-02T20:45:00.001-06:00

Last October, two reporters interviewed me about an article published by Benjamin Rapapport on marathon runners hitting the wall. Rapaport list Harvard Medical School and MIT as his affiliations so he's obviously crazy smart plus he's a marathon runner. Combining these two Rapaport came up with this wild looking chart that predicts how far a marathon runner can run before she hits the wall.

The chart is like a complicated version of Chutes and Ladders. The goal here is to end up below the gray zone. If you land within it, you will hit the wall. Don't worry about landing above it since that's nearly physiologically impossible. Start with the colored lines. These represent different VO2max values or fitness levels with red being the lowest and purple the highest. If you don't know your VO2max you can predict it here. (Warning; you'll need to know you weight in kilograms and height in meters. Good luck with that!) Mine is 49. A little high but close enough.

With the colored lines a smaller percentage of the total energy comes from glycogen as you go down from red down to purple. Yes, the more fit, faster runners burn less glycogen than slower runners. Next, look across the top and find your marathon finishing time. The slower you run a marathon the smaller the percentage your energy comes from glycogen. I'll go with 4:28. Follow your marathon time downward until you intersect with your fitness level. Are you below the gray zone? I am. If so, no carbohydrate loading for you. You don't need it. If you land in the gray zone, break out pasta and load up. Now, if I want to keep up with Bill and finish a marathon in 3:42 I would need to carb up to avoiding hitting the wall. Pretty cool, huh?

Does it work. Rapaport validated it with data from a study that looked at running 30K and glycogen depletion. True, 30K is not 42K so that might be an issue. Still, his theory does illustrate important concepts about running; 1. Not all marathon runners hit the wall. And, 2. A constant running pace is more energy efficient. For example, a runner slows down for 5 minutes and burns less glycogen. He makes up for the time by running faster for 5 minutes but in doing so he burns even more glycogen than the amount saved during the 5 slower minutes of running. In other words, as running speed increases, glycogen use increase exponentially not linearly. (See Figure 1. from the article posted below.)

Here's the article from MIT News with an unimpressive quote by me. I can't access the article in Science News but its titled Up Against the Wall.

Missing Papa John

2010-12-27T07:10:00.001-06:00

Today, I'll be skiing the Beav today for the 40th plus time during Christmas break but for the first Christmas without Papa John. It won't be the same but it wouldn't even be if it weren't for Papa John. Thanks, dad.

Me with dad and The Posse, March 2009.

It's Christmas

2010-12-26T21:09:00.000-06:00

Child and Family Support Center Race

2010-10-30T17:37:00.001-05:00

I don't know if I've ever ran two races in the same day but I'm sure I've never run one in Wellsville, UT before but shortly after the Emmett Family Fun Ultra 5K we headed to the west end of the valley to run a charity race for The Child and Family Support Center. Thanks to Laura for telling us about the race with a 1 mile, 5K or 10K option.

I've never had number 1 before. Too bad I didn't run like I deserved it.

At the 1 mile and 5K starting line.

I don't know why I'm looking at my watch.

Polly smells victory.

High fives for the fat old man.

Emmett Family Fun Ultra 5K Run

2010-10-30T17:11:00.003-05:00

October 9th was the first (and last?) Emmett Family Fun Ultra 5K Run complete with sweet T-shirts in Livestrong yellow (Thanks, Tom). The course started and ended at Twin Pine Ranch with one lap around Adams park before running to and back from Norda's Mountain Outfitters. It was an resounding success. I'm pretty sure we eliminated some disease. Costumes were encouraged so we start with Tom (best in show) and Molly and Erin (tied for second).

Uncle Dash with his niece Debbie and his other niece Debbie.

Tom was thrilled to win Best in Show.

Bruce must be upset that he didn't register in time and therefore couldn't run.

YPR with DP, Katie, Laura, Clark and Adrienne

Lesa was willing to hold Clara

Amanda, Jim and Emily.

The Illinios Emmett klan

Paige ready to cruise.

Ben read to run, Courtney ready to watch and Clara ready to snooze.

Jim obviously ignoring the two Debbies.

All warmed up and ready to run/ride

Dash sets the pace.

Only Laura is wearing a helmet.

Sailing right along past the temple.

Pacing themselves for a strong finish.

Dashing past the Tabernacle

Waiting for red light to change at Center and Main. Keep those heart rates up!

Aid station at Nordas!

Ad, Laura and Emily pulling into Nordas.

Best aid station ever! Thanks.

Typical Dash. What a card.

Sam tunes into some Celine Dion for the second half.

Cyclists bringing up the rear waiting to pick up any fatigued runners.

Finish! Not sure who won but it didn't matter because in the EFFU5K, everyone is a winner.

More "winners".

Okay, never carbo load with fettucini alfredo.

Emmett Family Fun Ultra-5k Run

2010-10-09T16:53:00.007-05:00

Flattened By A Glacier

2010-09-24T18:42:00.001-05:00

Not me. I wasn't flattened by a glacier although I may run slow enough for that to happen. I'm referring to the land north of Charleston, IL. Now, nhere may not be much to Charleston except being the home of Jimmy John Sandwiches and EIU with all it's famous alumni but it is an excellent town for runners. I may have blogged about this earlier but let me illustrate one reason why. A long time ago a glacier slid southward through Illinois stopping at Charleston. I don’t know why it stopped here but my best guess was for a Jimmy John’s sandwich. Eventually, the glacier receded leaving behind a very flat terrain chuck full of corn and soy been seeds that, to this day, continue to magically spring forth corn and soy bean plants each spring.

Last Saturday I wanted my long run on level ground so I went north of town and ran mostly on the bike trail that connects Charleston with Mattoon. The trail is a converted railroad bed build on the glacier leveled turf. I drove to the trail so I didn’t have to run any little hills along the way. (For the record, it was just past mile 4 that I was scared by the wall cloud.) You can see the elevation at the bottom of the map below.

This week I opted for a shorter long run with a few hills thrown because running up inclines is suppose to improve your speed even if you don't have any to being with, like me. Plus, if I happen to gain a few more fast twitch fibers I wouldn't mind setting a new PR at the Monumental Marathon in November. Running south into glacier-virgin territory, I followed a 14 mile out-and-back route I call Five Hills. (See its elevation at the bottom on the map below). Brett Bartlett introduced me to this run some 8 years ago and its been a favorite ever since especially in the fall when most of the route in lined with colorful autumn trees. More than once I've left my legs on these hills but it's a more scenic route than any over glacier levels grounds which sports mostly the previously mentioned corn and soy beans fields. My legs ran up all fiver hills but nearly collapse at the top of the last hill. In fact, I was tempted to walk up the last 20 yards but a woman runner was coming down the hill so I guess my legs got a boost from my fragile male ego. Compare the elevation to last weeks run.

Next long run on the schedule is an 18 miler. I think I'll head north.

Scared Running

2010-09-16T20:48:00.002-05:00

Dogs have scared me while running. Cars, or rather their drivers, have scared me while running. But, on Saturday I was scared as much or worse than any dog or car. The plan was to run another 16 miler in preparation for the Monumental Marathon on November, 6th. The skies were partially cloudy day but I checked the weather before I left and the radar was clear as a bell. A little wind but cool for early September so nearly perfect for running. Running east of town, I periodically looked over my shoulder to see if any storm clouds. Nothing.

I feel much different than the week previous where I couldn't stop thinking about dad. I'm still thinking about dad but more so the good things. Like skiing, water skiing, and rides in the '31 Chev. Again, I see clear skies to the west and I also see fields of corn and soy beans that have already been harvested. Autumn is arriving early most due to a very dry August. But, that's okay. I love fall. In fact, one fall 30 years ago dad did me the biggest favor ever. I had just come home from morning classes at USU. Mom and dad were in the kitchen. I don't remember all that was said except that dad gave me the best advice possible. "Jake," he told me, "there's a sale going on down at Cardon's Jeweler's. Go buy Lesa an engagement ring." It was more of a command than suggestion. That was October 8, 1980, the day I asked Lesa to marry me. It is without doubt the best decision I have ever made and the best advice I have ever followed.

Almost as a reflex, I look over my right shoulder to check the weather. As my head turns towards the northeast I see something very similar to this...

Now, when you are expecting, for the fourth or fifth time to see clear skies but turn and see a black wall cloud instead, you get scared. At least I did. Without a heart rate monitor I could feel my heart rate sore. It might as well be a rapid pit bull or a drunken driver baring down on me. I was at least 2-3 miles from town with only a few random farm houses nearby enough to run to. The storm was heading southeast and I was "running" eastward. I don't know how fast storms fly but this one was obviously going faster than my 10 minute per mile pace. Should try to run east and hope the storm passes below me or, at the upcoming intersection, turn south praying the storm will go above me? I see a small metal shed to the south so I figure I run that direction even though I don't see any protective overhangs on the shed. Hopefully, I think, just standing on the east side will protect me from the wind. Other than that, I only had the brim of my running hat to hid under. At this point I was running a little scared.

(Here are Gegorgy Hines and Billy Crystal in Running Scared, a semi-entertaining 1980's Beverly Hill's Cop wannabe buddy-buddy cob movie set in Chicago and Key West)

I've been caught in rain storms before and don't mind them particularly if it's a warm day. Well, it was warm but I could feel the temperatures dropping as the storm approached but my biggest fear was getting blown to Terre Haute. And, if you've ever been to Terre Haute, IN you'd understand my fear. A farmer approaches in his truck and I think about stopping them and asking for a ride but then I'll get a lecture about running and how dumb it is and that I should be doing something more productive with my energy like milking cows. I decided to keep running and deal with the consequences. At least, it will give me something to blog about.

I turn south and with the storm nearly overhead brace for impact. At worst, the road is lined with a ditch perfectly made for tornado protection. The ski darkens and the wind gets colder but that's it. A few minutes more and the darkest clouds have passed without a single rain drop and wind that was not match for my 174 pound frame. Wow, I couldn't believe it. Just like most dogs, that wall clouds' bark was bigger than it's bite.

Labor Day

2010-09-06T16:13:00.002-05:00

Growing up we spent many Labor Day's at Bear Lake. I think it was one Labor Day that dad crashed through the Daines' sliding glass window after seeing the boat slowly drifting away from shore. The next time, the Daine's had flower stickers covering the sliding door windows.

Labor day also signals a new year, at least for me. Summer is gone and fall and winter next in line. For me, the next six months are full of greater anticipation and excitement than the last six months. Baseball is getting serious. Football is starting. Skiing is soon to be in the air. Fall marathons waiting to be run.

This years' Labor Day celebration is a little more special. Not that I'm doing anything exciting or made any significant Labor Day resolutions. This year I'm leaving more baggage behind me in terms of my job. I'm no long the graduate coordinator. I'm back to teaching full time. I love forwarding emails full of questions and inquiries to the new coordinator. I love leaving graduate faculty meetings with no agenda items to follow-up on. Mostly, I love that the term "assessment" means so much less to me now.

Summer also had a nice closing act to it. Lucky enough to find cheap airfare from Indy to SLC, I was able to fly to Utah for a week in August. I got to spend some time with mom and dad at the Twin Pine Ranch. It was good to see dad despite the weakness cancer and its treatments have inflicted upon him. I also got to see the rest of the family with one of the best family home evenings ever! I wish Lesa and Erin could have been there but I'm also glad they let me go. It a great trip and a perfect way to celebrate the end of three years of higher education administration and frustration. (Yes, those terms are redundant.)

Now I'm looking forward to fall. First and at the top of the list, is the arrival of Clara Jane who was due to arrive on Saturday the 4th. If she's as cute as her mom says she is (and who am I doubt it?) I'm sure she'll be worth the wait. I'm also looking forward to another trip to Utah in October for Clara's blessing and the Emmett Family Fun Ultra 5K Run. November brings with it the Monumental Marathon in Indianapolis and my favorite day of the year–Thanksgiving.

While life may not be fair, life is good.

4 For the 4th...or the 3rd

2010-07-10T18:33:00.002-05:00

One reason I run marathons and half-marathon's is they provide a sense of accomplishment no matter long it takes. Shorter distances expose me to fast runners who train on track and hills. Runners who talk negative splits and tempo. Plus, there are still hanging around the finish line when I final come across. By the time I finish a marathon all the top runners are home, showered, and taking a nap. But, once a year I like to run the local '4 For The 4th' race mostly because the proceeds go to Habitat for Humanity. I also run it because it's about the only local 4th of July activity I participate in. It's my parade, pulled pork sandwich and fireworks all wrapped up in a 4 mile loop through the village of Charleston, IL. One year I ran it with local legend, Cal Smith. He's in his 70's and loves to run but run slowly. A few times I "ran" with Ben but he usually would beat me except the year he took sick and veered off course into the trees allowing me to fly past him and beat him to the finish for the first and only time. When Ethan Garret lived here, he'd usually run and, in fact, fly out from Arizona last year just to run this race (and maybe see his family). His brother, Josh, is always there with one of his kids who are good runners. Brett Bartlett is another friend who is there every year but he's too fast for me. Two years ago we had Elders Berger and Whitely run in their white shirts and ties and this year Elders Krull and Summers did the same.

The course is mostly flat until mile 3 with a relaxing downhill followed by a mean uphill. I hit mile 1 in just over 8 minutes by following the eventual winner of the 60-69 age group. His pace felt good to me so I stayed with him until the hill. Maybe it was my skier thighs but I was able to keep my pace up the hill and finish the last 0.5 mile feeling pretty good. I think my time of 31:14 was my best yet but not good enough to place in my age category but that's okay. I got another painting T-shirt, a free bottle of water, and the chance to donate $20 to a worth cause. Oh, plus I was able to celebrate Independence Day early and be avoid the maddening crowds for the rest of the day. Just how I like it.

Peak Heart Rate Estimation

2010-06-28T20:55:00.002-05:00

An article in the Chicago Tribune points out that the most popular method for estimating maximal or peak heart rate is not accurate for women. It sights a study conducted at Northwestern University that found 206 - (0.88 x age) to be more appropriate for women.

Actually, the standard equation used to predict maximal heart rate, 220 - age, isn't very accurate for women or men. In fact, it was developed more from a hunch rather than raw data and was never intended for such widespread use. It's popularity is based on simplicity rather than legitimacy. A 2007 study determined 207 - (0.70 x age) to be more accurate and another study came up with 208 - (0.70 x age). Both equations are for men and women. But, not many people can do that much math in their head so the old standard equation of 220 - age remains and likely always will.

Personally, I don't monitor my exercise intensity with heart rate and even if I did would it really matter. 220 - age gives me a peak heart rate of 168 while the more accurate equations give me 171. A difference of three beats per minute? No, thanks. I'll continue to run based on how I feel and leave heart rate monitoring to the highly trained, competitive runners and the anal retentive, type A personality want-to-be's.

Father's Day

2010-06-21T19:04:00.000-05:00

Thanks to all for the happy Father's Day.

You guys are the best!

Sunburst Marathon, 2010. (#26)

2010-06-09T15:28:00.020-05:00

When: June, 2010
Who: Me and Lesa
Recall: Like running through water.
Overall: Surprisingly good time.
Rating: 4/5 carbs

Perfect Enough

The first rock and roll song that I remember getting lost in was I'm Your Captain by Grand Funk Railroad. During its 10 minutes of changing tempos and sounds of braking waves, I would sail and million miles away and back again. Those memories returned half way through the Sunbrust Marathon when I ran under a rail road bridge with Grand Trunk Western printed on the side. I thought, that sounds awfully close to Grand Funk. I wonder if that's where the name came from? If so, it would have been perfect if Footstompin' Music, a better running song than Captain, came blasting through my earphones as I ran under the Grand Trunk bridge. Other than that the Sunburst Marathon was perfect. Not prefect in performance but in the experience, which is why I run marathons anyway.

I decide to run the Sunburst Marathon when it was obvious that the lllinois Marathon wasn't going to work out. For one, I needed the extra month to try and get into better shape plus I had a (white trash) wedding on the day of the Illinois Marathon. A couple of friends, Calvin and Tony, had run Sunburst a few years before and had good things to say about it. The reviews of the race are mixed with the weather being a major issue. On race day, the average temperature in South Bend is 78 degree. A pessimist would also point out the record high is 95! I decided to take the risk mostly because it's the only spring marathon option left.

Traffic around Chcago slowed us down but Lesa and I still make the drive in the estimated drive time of 4 hours. We enter the city via route 2 from the east to a magnificent view of the South Bend slums. Every other store sales liquor. Lesa points out a welcome sign stating that we are in the oldest neighborhood in South Bend. "Way to keep it real, South Bend. Your oldest neighborhood does look old. Well done." It's a good thing it's still daylight.

Seeking inspiration the night before

The expo is at the College Football Hall of Fame in downtown South Bend. We circle around, find a close parking spot and pick up my packet. Inside is a cool timing chip, race T-shirt and a bunch of races flyers. The timing chip is imbedded in a plastic strip that you loop throw your shoe laces. Plus, it doesn't need to be returned. Cool. The race T-shirt is white and descent looking, a decent change from previous marathons. After the expo we check into the Residence Inn located about half way between the start and the finish and it's right on the race course; mile 11.5 going out and mile 24.5 coming back. The desk lady tells informs us that with the marathon that the road in front of the hotel will be closed until 2:00 p.m. the following day but we'd likely be able to leave before that depending on the flow of runners at the time. I figure by the time I finish and we're ready to check out, the road will be clear of runners so no problem.

The room has a full kitchen so we decided to find a grocery store and eat in. After a lot of driving we find a WalMart. Not our first choice but at it's not a liquor store so we pick up a pizza and head back to the hotel. I go to preheat the oven only to find it's a dishwasher. There is no oven. Just a microwave and the pizza we bought does not have microwave cooking directions. We drive to a closer grocery store for smaller, microwavable pizzas. Pizza you ask? Where's the pasta? I load up on pasta and other carbs the 2-3 days before a marathon but the night before I like to eat whatever sounds good and that usually means pizza. I want to watch the Blackhawks in the Stanley Cup finals but Versus isn't available. Oh, well. The Flyers won anyway. After dinner, I fill a water bottle with Dr. Pepper, put it in the freezer and then check out the weather. Lows in the 50s, highs in upper 70s, cloudy with a 30% chance of rain. The only part of that I like is cloudy.

Pre-race forecast

The race starts at 6:00 a.m. EDT and I'm up at 4:20 (3:20 am Charleston time) and take a shower for one, it's a nice shower and I want to get my monies worth and two, I need to wake up. I didn't sleep well but that's usually the case and why I try to get extra sleep two nights before a marathon. After the shower, I down a Cliff bar, banana and Dr. Pepper. I dress, put two small PayDay candy bars in my pocket and swallow two Tylenol and two Exedrin. I'm ready. The plan is for me to arrive at the mile 11.5 a.k.a. the Residence Inn around 7:45 and for Lesa to meet me out there with the water bottle of icy Dr. Pepper, more pills, and a couple extra PayDays. I leave the Inn at 5:40 and walk to the start. The streets are empty except for the police who will be controlling traffic at the major intersections. I cross the river into the downtown area and wonder what is the name of this river? I understand it must bend to the south but I don't even know its name and there's no sign to tell me. I stop at the port-a-potties and arrive at the start just as they begin the national anthem. At the end of the anthem, I step into the crowd of runners, the gun sounds and we're off. No waiting. Perfect timing.

My two goals are to feel good at the finish and not die for any reason but particularly from a heat stroke. I click into my default 10 minute per mile pace and feel good until two guys in their twenties run past me what a appear to be either wrestling tights or leotards. As they passed, I see Leo Tard One's leotard is a solid color and Leo Tard Two's leotard is tiger print on the back and other different color patterns on the front. I almost lose my Cliff bar right there. Before I do, I quickly look away and hope the Leo Tards continue at their faster pace so I never have to see them again.

We cruise a few blocks through downtown and then head northward. There aren't a lot of spectators but many more than I would except for a 6:00 a.m. race. I wave to as many as I can without thinking that I must look like Forrest Gump. At mile four there's a small a loop to the left. As I turn left I'm met by the runners returning out of the loop. It's kind of fun to look other runners in the face for a change. As I look at the oncoming runners I see either an older runner wearing a surgical mask or Michael Jackson is not dead. I can't tell for sure. The skies look to be clearing and I fear that the sun will be shinning brightly before too long. I decide to play it safe and walk for a few minutes every 3-4 miles just to keep my body temperature down and let the Leo Tards get further ahead.

Happy to be at Mile 10

Just past the northern turnaround point, I draft find myself running behind GirlA and GirlB who seem to be on the same race plan as me. We run on a cement path along the river. I like running paths. More cozy and intimate than roads. Just passed mile 8 we cross the river whose name I don't know and run around a neighborhood, up a hill and down a path towards mile 11. Fortunately, the skies have clouded over and kept the temperature reasonable but not the humidity which is at 90%! That's great if you're a fish but I find it difficult to run through water. Speaking of water, I feel like a clown fish in my bright orange and gray outfit but Lesa easily spots me as I run towards the Inn. GirlA and GirlB also stop at the Inn. Their boyfriends/husbands are waiting for them there also but Lesa has the key. She holds a water bottle full of slushy DP. Perfect. I want to drink the whole thing right then but I resist the temptation. I take a couple more Tylenol and Excedrin and another PayDay before I leave. Since on the return trip the Inn is at mile 24.5, Lesa will not be able to be there and at the finish line so she's going to leave the DP water bottle bend a decorative rock in front of the Inn.

Looking south from Residence Inn at mile 11.5

After a brief visit with Lesa, I head down the hill where I see a new looking building labeled Geropsychology Institute. I had to look it up later but Geropyschology deals with the psychology of old folks, like me. How appropriate. Again, I follow GirlA and GirlB to mile 13 where the course follows another cement path along the river whose name I'm not aware of. I'm feeling good and keep plodding along at my 10 minute per mile pace. A tall runner pulls up next to me wearing black compression shorts and a very form fitting yellow shirt. I notice Mr. Skintight before because he walks with a stiff left arm and fingers. Like a robot. At mile 14 we're back on a road and Mr. Skintight and I see the lead runners returning. I feel good that I got more than half way before I saw them meaning if they continued to run the course again, they wouldn't lap me before I finished! Mr. Skintight not only applauds the first few runners but every one after that. "Hey, buddy the 23rd place runner does not want the motivational comments of the 512th place runner. Give it up."

I take advantage of the next downhill and leave Mr. Skintight behind. At mile 16 we enter a riverside park that's really quit pretty. Again, more paths. I'm still feeling good but GirlA and/or GirlB are fading. At this point not only do I see the returning runners but I also see the course on the other side of the river of unknown name. Initially I thought I would hate a mostly out and back course but like I mentioned early, it's kind of nice to see the faces of the runners for a change. Being able to see that I still had to run across the river, up the west bank about 1.5 miles before the turn-around was not good. So I cranked up the music and thanks to Liquid Soul I made it to the turn around, through mile 19 and back out of the park at mile 20 in relatively good spirits. The free banana at mile 18 hit the spot. The worst part was seeing Leo Tard again, but I did pass him, and an older lady who, contrary to good fashion sense, was wearing a green camouflage running skirt and a bright pick running bra. "Lady, even if you were 30 years younger–no! Not, good."

The last turn before entering the stadium

"So just where is the 50 yard line any way?"

There's a red flag flying at the mile 21 aid station. An official looking woman tells me all that the race has been 'red flagged' and to drink a lot of water. A yellow flag means 'caution', red means 'warning' and black means the race has been cancelled. I know I'm slowing down some but I feel good and I'm moving forward. Good signs. I drink a Gatorade and water to make the race lady happy and eat a bit size PayDay that never really kicks in. I convince myself to run until the Geropsychology Institute and walk up the hill leading passed the Inn. Again, the a red flag is out at the next aid station and I'm bombarded by volunteers that seem willing to tackle and force water down anyone throats who doesn't take a cup. I take a cup out of fear but only drink a sip knowing I have a water bottle of DP waiting just beyond the aid station. The slush is gone but it's still Dr. Pepper. Yum!

Wow, orange does not make me look slim.

Finishing Before The Rain

The last two miles are less fun but I eventually find myself within the shadows of Notre Dame stadium. This should be cool. Finishing at the 50 years line where Knute Rockne played. To gather energy and inspiration I walk just a bit before entering the north tunnel. I assume that's the Notre Dame fight song playing overhead as run through the tunnel but I can't tell. There's a slight downhill so I "fly" out of the tunnel onto the sacred turf and head for the 50 yard line. I hear the announcer calling out the names of finishers. "Number 189, Jackie 'er Jake Emmett from Charleston, IL." "Jackie? I hate Notre Dame." Okay, the experience was perfect except for that. I get my medal (average), a wet, cold wash cloth (perfect) a popsicle (more perfect) and head out the south end where I find Lesa (she is perfect!). She reports they are calling for heavy rain showers soon so we take a quick picture in front of the Lou Holtz statue more as a joke since I don't even care for the man and begin to walk back to the Inn. We make it a fourth of the way when the rain hits. I don't mind since I'm already drenched but despite the protection from the trees poor Lesa gets a second shower. Not so perfect for her. Back at the Inn, Lesa dries out and redoes her hair while I shower, get dressed, and update my Facebook/Twitter status, of course.

We check out at noon forgetting we left a large, frozen pizza in the freezer. As we drive away we see the mile 24 aid station is closed and all traffic support is gone but we do drive passed two "runners" still on the course. One, an older man, stops us and asks if he's heading the right way. We tell him he is. Further down from him is a lady limping along with the help of a friend. Wow, that's dedication. I'll bet they stopped at the Geropsychology Institute for a mental boost.

Me and Lou

We re-drive over the unknown river, through South Bend slumbs, and towards Michigan City, IN. A nice lady at the BP recommends Swingbelly's restaurant on the shores of Lake Michigan where we order hamburgers and then do a little shopping at the outlet mall before heading home.

South Bend Tribune

Good News For Tylenol

2010-02-17T10:47:00.001-06:00

One month ago, Tylenol announced that it was recalling some of their products which were found to contain 2,4,6-tribromoanisole that came from wood pallets used in transport of the product and can cause stomach problems. Not such great news.

But back on November 12th the Journal of Applied Physiology published a study on cyclist who performed two time trials; one 45 minutes after given the acetaminophen and the other 45 minutes after receiving a placebo. With the acetaminophen, cyclist averaged a higher power output by 10 watts (see Fig 1.), blood lactate (6.1 compared to 5.1 mmol/l ) and heart rate resulting in a 30 second (2%) decrease in total time compared to the placebo time trial. (While a 2% improvement in time may not sound like much, ask the 4th, 5th and 6th place finishers in any race if they'd take a 2% increase in their time.) A similar study found cyclists given acetaminophen were able to cycle 32% longer than the control group before their power output feel to below 70% of their initial value.

So why would acetaminophen allowed the cyclist to push themselves harder and fast over the 10 miles? The authors (Mauger, Jones and Williams) speculate muscle fatigue not only involves problems with the muscles but is also influenced from output from the brain. The hypothesis is that our brain intentionally causes the muscles to fatigue as a protective mechanism before more serious problems occur with the heart or other organs. Acetaminophen blocks nerve receptors designed to provide the brain with pain feedback from the muscles. Less feedback means greater ability to sustain a higher intensity level.

The bottom line is as long you don't use tainted Tylenol acetaminophen you might be able to exercise harder without additional muscle pain.

More On Childhood Obesity

2010-02-16T08:55:00.000-06:00

Here are two more studies that further validate the childhood obesity problem. The first study comes from a study published in Clinical Pediatrics on Feb. 11 by Harrington et al. They found that half of obese children became obese by 24 months of age and 90% before 60 months (see Figure 1 below). Their findings dispel the notion that a child will lose their "baby fat" as they get older.

The second study by Franks et al published in The New England Journal of Medicine also on Feb. 11 found children and adolescents in the upper quartile for BMI, glucose intolerance and high blood pressure (indicated by the green lines in the figure below) have increased rates of premature death compare to those in the lowest quartile (black lines).

Linking the two studies together suggests that childhood obesity begins as early as age two and regardless of when it begins, children who become obese don't live as long. Who says physical education is not need in our schools? By physical education I mean PE that promotes lifetime physical activities.

Good News About Bad News?

2010-02-11T20:21:00.007-06:00

Here’s the good news (sort of). The number of overweight teenagers is not increasing. While the number has tripled since 1980 - yikes - it has plateaued over the past 10 years. Given that news you could say American kids are not getting any fatter. But the bad news is that number of kids ages 2 through 19 carrying too much weight on their frames is nearly 31% (see the graph below.) Almost one in three kids weight too much. From personal observations this is no big surprise. But there is actual proof. In the January 13th issue of the Journal of the American Medical Association, Ogden et al. reported on data collected during 2007-2008 and compared their results to data going back to 1999-2000. Using body mass index (BMI), a common form of assessment for body weight, they found that nearly one third of kids are over weight.

Granted, BMI only accounts for total weight regardless whether the excess is from fat or muscle. However, look around and tell me how many 2-19 year olds do you see with excess muscle? Not many. The real bad news is that unless these kids begin to exercise and eat less they’ll be likely candidates for heart disease, diabetes, high blood pressure and some types of cancer. But wait. Another study offer a twist

Paturi and colleagues reported in the September, 2009 issue of the Journal of Applied Physiology that overweight rats given to exercise have a more difficult time building muscle. In the chart below, the first two columns show the growth in slow twitch muscle fibers in lean rats (red arrow) and the last two columns so the lack of growth (blue arrow) in obese mice. The reason is found in receptors on the out wall or membrane of the muscle fibers that recognize insulin. Too much body fat weakens the receptors ability to activate the signals inside the muscle that led to muscle growth. Les muscle growth could make exercise less effective towards weight loss. I’ll admit that diet is more important than exercise when it comes to weight loss diet along with exercise is best. Plus, exercise has its unique set of benefits including strengthening bones and improved mental state.

The same issue of the Journal of Applied Physiology has an editorial entitled, “Sugar tax, save muscle?” Scientific journals are no place for political commentary a point clearly stated by the author who goes on to discuss the implications of the findings from Paturi, et al. I first heard the idea of a sugar tax years ago at an American College of Sports Medicine meeting where it was suggested that the revenue from the tax should be used to off set the higher cost of healthy fruits and vegetables. I didn’t think it was such a bad idea at the time and I still don’t. I’d pay more for a bottle of Dr. Pepper if it meant cheaper oranges and cauliflower.

Learn more about BMI at Livestrong.com, WebMD.com or many other places on the internet

And My Brain Could Really Use It

2010-01-15T20:51:00.003-06:00

Too many trees. That’s how it’s been for the past 2.5 years at my job. Ever since I took on the role of graduate coordinator/assistant chair, I haven’t kept up on the exercise physiology research. Too many administration trees blocking the view of the exercise research forest. (By the way, the first time I remember hearing that analogy was in the song Different Drum by the Stone Ponys with Linda Ronstadt on led vocals.)

Exercise Builds Your Brain: Key Roles of Growth Factor Cascades and Inflammation by Cotman, Brechtold and Christie published in Neurosciences 30(9) is a good example of something I missed. Published in 2007, the article reviews the research on the effects of exercise on the brain and it’s pretty darn impressive. For one, the more exercise, the greater the benefit particularly with moderate exercise. I can do moderate. Benefits include “enhanced learning and memory, improved executive function, counteracts age-related and disease related mental health decline, and protects against age-related atrophy in the brain areas crucial for higher cognitive processes.” A sharper memory, better planning skills, and less risk of Alzheimer’s? I’ll take it.

How does exercise work it’s magic on the brain. Exerciser leads to an increase in a group of growth factor hormones that stimulate the formation of new brain cells. By itself, exercise results in the release of growth factors plus it leads to the production of more blood vessels in the brain. This provides the way to supply the new brain cells with the additional oxygen and nutrients needed for proper development. Exercise also improves the “immune condition of brain” by reducing inflammation a major hinderance to the release of growth factors.

But, wait. There’s more. It’s no surprise that exercise fits high blood pressure and prevents high insulin levels, both enemies to brain cells. And, for reason not yet understood, exercise is effective in preventing and/or treating depression. Wow. What a deal!

Here’s a flow chart from the article that summaries it all.

I started running to get into shape for skiing. Then I moved to Illinois and needed a Saturday morning hobby to take the place of those missing ski days. So why not run some more? It's would be good for my health, particularly if it helped me remove some of my excess body fat. I was motivated - somewhat. Losing weight takes a lot of time and a lot of running. Then my brother Bill came down with a nasty case of Giuan-Barre and I thought it might be motivating to him if I promised to run a marathon with him once he beat GB. Well, the jerk made a full recovery and I was committed to run a marathon “with” him. It turned out I ran with Tom (thank goodness for a brother who appreciates the challenge of not just running long distances but running them in a longer period of time i.e. slowly.) Despite being smoked by Bill and others in that first marathon, I was hooked. I ran my next marathon 3 months later and just finished number 25 in December. But, it didn't take long to realize that rather than running for health reasons I was running more for the emotional boost, the stress busting, the satisfaction, etc. I was running more for psychological reasons than physiological ones. So now I can add better brain health to the list. And, since I’m not as smart as my dad or son, I’ll take whatever brain power I can get. It would probably help if I would do Sudoku puzzles as I ran but I’m not smart enough to do them at all. After reading this article, I'm holding out hope that I will be smart enough after my next marathon.

A December of Not Running

2010-01-09T09:41:00.000-06:00

Why am I not outside running on a sunny Saturday morning? The map below should be a clue.

Let's see. My last run of any kind was the Tecumseh marathon on Dec. 5th. I took one week off thinking I'd get a few miles in during the following weeks. But the following week was finals week at good 'ol EIU and that the last week for tithing settlement in the good ol' Mattoon ward. The motivation was just not there. We left for Utah on the 18th and drove straight through via I-80 arriving in Riverton on Saturday afternoon after a short stop a Norda's Mountain Outfitters in Park City. Hi, Chip!

Suspecting the snow coverage at the resorts might be minimal, I packed running clothes but never got them out of the suitcase. Tom and Shelly did invite me a couple of times (they actually put in one 7 miler) but the single digit weather neutralized any desire to join them. I rationalized that if I don't eat as much over Christmas, I can get by with not running. Right. I just weighed myself and gained 5 pounds since Tecumseh. Now there's motivation to get running again, once the weather warms up or I get over this wicked cold.

Okay, so at this point I'm less fit and more fat. But, in it was worth it. In that month I got to hang out with my family. First with Paige and Lorin and their old-sounding children, Polly and Bruce. Whenever I say I can't wait to see Polly and Bruce it sounds like I'm talking about see grandparents. But they are so cute and fun. Polly and get wild and Bruce like to yell but I love them. Bruce seems to like men more than women so he had no problem coming to me and letting me hold him.

Thanks as always to Paige and Lorin for letting us invade their house. We had fun eating at Model A Cafe in Mapleton, shopping, celebrating Paige's birthday, eating, making ginger bread house, decorating Christmas cookings while singing Christmas song and dancing (not me, just the girls). We celebrated Christmas early with a Christmas program and white elephant gift exchange on the 23rd. I came away with a ball like ice-cream maker. I think you put all the stuff inside and through it away to churn it into ice-cream. The next morning Polly and Bruce found that Santa had come in the night and the rest of us opened gifts from each other. I got a great looking running calendar from Paige (thanks to Ben) as well as a long sleeve running shirt. (I think Paige was trying to tell me something.) Lesa showered me with a variety of cologne to wear apparently after I run. I must really stink up the house.

We had the traditional Christmas morning breakfast of Aebleskivers and orange slice garnished with pomegranates. Delicious. That afternoon we drove up to Logan where we had another traditional Christmas meal, prime rib at the Freeman's. I think that alone put on 4 of my 5 pounds!

Second stop was at the Twin Pine Ranch. Thanks as always to mom and dad for the rooms and board. Speaking of food, Christmas day was full of more food including Aebleskivers round two and hanging out with family. For the Emmett family program, we started with the Christmas story with Polly playing the angle. This was followed by select musical numbers including Molly and Amanda sang a beautiful duet, Ben and Courtney offered two guitar/piano renditions of Christmas songs, and Polly and Carly sang and acted out, "Once There Was A Snowman".

This brings me to the Saturday after Christmas. Typically a time to ski but not on a 27 inch based. So I should have gone running but didn't. Too cold. My only activity of the break was bowling on Monday. I lost to both Tom and Bill who can both ski circles around me. Indeed, they are a couple of true biathletes! We went to see the movie, Sherlock Holmes that afternoon and I loved it. That night we watched the disappointing Bears beat the Vikings on TV. I really don't appreciate Brett Farve as a football player.

Back to Sunday. I called back home to Dave Pottle (neighbor and second councilor), who's son Cody was keeping an eye on our basement since during wet weather it seems to collect extra water. We have a system to keep it under control but it's not a good system. Dave, Cody, and Kirk Swensen keep the water under control and really saved us a huge headache. I can't thank them enough! Next week we are having a better system installed. Also, thanks to Al Newman (my first counselor) for handling a funeral and other issues in my absence. I can't thank him enough either.

Tuesday we went back to Riverton so we could eat lunch at Emmett and Ethel's on Wednesday before going to Bob and Annie's for dinner. New Year's Eve morning Paige's friend Heather took some family pictures for us. It was bitterly cold but they turned out great!

Ben cooked up some pizza's that night which were excellent! A little Rock Band and before I knew it it was 2010. (I was in bed of course when it actually came.) New Year's day we left Riverton at 6:00 a.m. and drove to Topeka. Lesa and I weren't feeling well so the drive was duller than usual. Thank goodness the weather was perfect so we could fly along I-70 as fast as we dared. Once we got home on Jan 2, my immune system guard finally gave in leaving me exposed to a wicked head and chest cold that would hang on for a week. It's a good thing I had one more week before classes started so I could get over the cold and get ready for the semester.

Tecumseh Marathon, 2009 (#25)

2009-12-08T21:40:00.014-06:00

When: December, 2009

Who: Me and Lesa
Recall: Coldest marathon yet.
Overall: Another great time in the Indiana woods
Rating: 5/5 carbs

What is Mickey Rourke doing in Indiana and why is he “running” downhill so slowly? Of all the people I spend the most time running with during the 2009 Tecumseh marathon, it would have to be a guy who reminds me of a sober Mickey Rourke running like a maimed duck. We start leap frogging each other on the first incline after mile 16. I pass the duck footed Mickey on the downhills. He passes me on the uphills. But, just before mile 18, Big Red Man slows everyone down leaving both Mickey and me stuck behind Red just like the 23 cars lined up behind some Idaho driver pulling a camper up Logan Canyon at 32 miles an hour with no desire to pull over and let other pass. Who know Big Red Man was from Idaho? Being 8 or 9 people behind him and lacking the horsepower to pull out and pass him I convinced myself I’m preserving energy and silently cursed Big Red Man until the trail breaks out of the woods and onto the road just before mile 18 aid station. Such are the issues when running a trail marathon.

Before running into Mickey and Big Red Man, who I name for his bright red XXXL fleece top he was wearing, the day went as planned. By waiting to drive over Saturday morning, Lesa and I were able to be around for Erin’s birthday on Friday. The race doesn't start until 10:00 a.m. EST on Saturday so we leave the house at 4:30 CST and get to Yellowwood camp ground around 8:30 in time for me to pick up my race packet in the campground rock pavilion. The skies are clear and the temperatures must be in the 20s. Burr. I layer on clothing and then catch a bus to the start while Lesa drives back to Bloomington for breakfast and a day of Christmas shopping.

The thing I dread most about Tecumseh is the nearly one hour yellow school bus ride to the start. First, yellow school buses are not comfortable and, second, these buses are driven by school bus drivers who are incapable of reading a map. It’s a good thing there are always a few locals on the bus who know the way. Granted the start is at a remote ranger station and their are many back roads in the Hoosier State but come on! Your a professional driver. Pretend the ranger station is a school and just get us there. Later in the day I hear that one of the other buses hit a deer on the way to the start. Yikes. A common goal for any marathon is to finish but that goal should begin at the starting line and not include the bus ride to the start.

I share the left hand seat of row 14 with a Purdue college student majoring in pharmacology. She has a little bag with gloves, energy bars, and other odds and ends inside. I ask her if she had any EPO or other drugs to help with endurance. No luck. Just Skittles.

What the bus driver doesn’t know about reading maps she makes up for in heat generation. The internal temperature of the bus gradually climbs to a very annoying level of heat perfect for roasting water fowl or chestnuts but not humans about to embark in a 26.2 mile dance with dehydration. I pray a bottle of Powerade offsets the sweat lose encountered on the bus. Between the sunny skies and sitting for an hour in a yellow broiler on wheels I forgot just how cold it really is until I stepped outside! Ouch, that hurts.

As usual the race doesn’t start on time so I have time to get reacquainted with the cold. I decide to start about half way back from the front. Last year I made the mistake of starting too far back and ended up meeting too many runners-who-go-downhill-slowly. This years' strategy works well. There is much less delays on the trail and I seem to be making good time. The two or three times I am slowed down it is because some girl (sorry but it’s true) is tip-toeing downhill with her hands raised above her head or standing still at a stream crossing trying to decided how not to get her shoes dirty. Later I did her one lady tell her female friend, “Now at the stream, just go! Don’t wait.” Good advice.

As I approached the mile 7 aid station I see a white, 2 foot by 2 foot sign with red lettering that reads “run, run.” A few feet later a similar sign says, “Rudolph.” There are more signs to follow along with Christmas music blasting from the aid station. It’s a unique experience to be running along a trail deep in the woods and then suddenly be hit with Christmas signs and music. They even lined one of the foot bridges in green garland! I love it. I notice the race director and thank him for the holiday cheer.

One of my favorite sections of the trail is between miles 7 and 12. It’s mostly downhill and at one point goes through a small pine tree forest! It’s also nice because you aren’t too tired to talk to other runners and you can still enjoy the scenery. In past years I would be running mostly by myself at this point but this year I'm the caboose of a small group of runners. Against my dad's advice, I trip for the first time but get both hand out in front of me to stop my fall just before my face meets the trail.

The short stretch of gravel road after mile 12 is not fun to run on and it's not really in the woods but for some reason the photographer chooses to take pictures here. Of all the beautiful miles of single track trail and he decides to photograph runners on a road. Yuck. Speaking of yuck, the road continues to the top of Indian hill. I know it’s Indiana but I swear this hill is longer and steeper than the 6th North hill going up to USU from the Twin Pine Ranch. Not only does running up it not make any sense, for me and ever other runner around me, it’s not even an option at this point.

Once on top, the brisk western wind motivates me to get running. Before too long I’m back on the trail heading downward, out of the wind and toward another stream. So far, my wet feet have had managed to warm back up after ever stream crossing. So far. The sign at the mile 16 aid stations says the food is free! Excellent. Half of a banana, some Gatorade, a few pretzels and I was ready for the next incline but not before crossing another stream. Rather than wait in line to cross on a fallen trees' trunk I run through the stream. This time my feet never quite warm up until I'm back inside the rock Pavilion.

Beyond the stream is where I first encounter Mickey and Big Red Man. This is another beautiful section of the course where the trail follows a creek through a small valley. The peaceful silence is broken by Big Red Man's loud mouth friend who cruises into the mile 18 aid station shouting something loud and obnoxious about hot chocolate. I had arrived minutes before and his arrival gives me the incentive to take my hot chocolate to go. Of course, "to go" means "walking" so I can drink the warm, chocolate elixir.

For the first time I am running mostly solo and feeling pretty good until I get to the next hill. I down shift to walking mode and get a dizzy feeling in my head. Weird. At the top I begin running and the dizziness is gone. Still weird. From then on whenever I stopped to walk uphill, I get dizzy but it goes away when I begin running. Dehydration? Maybe. Sinus infection. Likely. At least it's spurs me on to run whenever possible. Unfortunately, despite my new found source of motivation, I just don't have the energy to run uphill. It doesn’t help any that I hate this section from mile 18 to 20. I know the math is wrong but its got to be at least 5 miles long and I despise every one of the hidden miles. And what’s more, my forearms start to cramp up. Forearms? Yes, I have cramps in my forearms. Go figure. I have no idea why but the excitement of the sharp descent at mile 21 helps me forget the dizziness, the deception, and my tired arms. Now I can focus on the finish which is just on the other side of Lake Yellowwood.

Mile 23 is at the one end of the lake, say 6:00, and the finish is at 11:00. So I tell my self that I only have to run counter-clockwise from 6 to 11 and I’ll be done. I know it’s strange but that’s how I think after 23 miles. At this point the trail is not as hilly but there’s more mud. A few yards outside the aid station I find myself in another pine forest and...right behind the running duck, Mickey. With his feet pointed outward he is able to run downhill slower than I can walk downhill. Literally. No kidding. You'd swear it was an optical illusion but he really can run that slowly. Let the leap frogging return. I pass him on the downhills and he passes me on the up hills. Distracted by though of running up Mickey's back, I tripped for the second time near mile 23 but, again, both hands go down preventing a face plant in a large puddle of mud. Sadly both hands go down in a mud puddle leaving my gloves so muddy and wet that and my hands refuse to go back inside. I stick my gloves in my shirt back pockets (very handy) and continued on with my hands tucked up inside my sleeves. It's a good thing that I only had to run two miles without gloves since it’s mid-afternoon and getting colder. Eventually, I catch Mickey just before the trail ends at mile 25. Mickey takes advantage of the last aid station but I figured, “Let’s get this thing over with”. The trail is replace by a gravel road that is noticeably harder than the trail and my legs feel it right away but are willing to continue along as long as they are forced to go faster than shuffle mode. It works except for the one last aggravating hill. After the hill I shuffle onward eventually turning left into the Yellowwood campground. As I run the final stretch towards the finish line I see the race director again whom I congratulate on hosting a well organized and fun race. He replies, “Thanks" and adds, "You ran a good race today.” I’m not sure what he meant by that since I finished 405th out of 593 runners but it made me feel good.

Who know Bloomington, IN had traffic jams but Lesa got caught in one and missed me finishing but arrived before I finished my soup and sandwich. Finishing any marathon brings a sense of accomplishment and relief but there’s nothing quite like following a 26.2 mile run in the cold with some hot homemade soup and a delicious sandwich while sitting in a rock pavilion warmed by a roaring fire. It's weird, I know, but it's funny how enjoyable simple things can become after running a marathon.

Why not?

2009-10-26T13:16:00.000-05:00

Tecumseh Trail Marathon

December 5th

Food Rules

2009-10-17T07:03:00.009-05:00

After reading a list of food rules on a New York Times webpage, I thought I'd pass along my favorites and add one of my own.

Obvious but sound advice.

Makes perfect sense.

I need to eat more fruit.

The above rule is so true now that I think about it. Once a food stops tasting good, stop tasting it.

Healthy food may be expensive but so is surgery and medicine.

I would add random eating or snacking. I never pray over a chocolate chip cookie.

A good sound rule that I need to remember more often. In today's society we don't need to always "clean our plates" or "get our money's worth".

I like this one. It coincides with the Mormon fast offerings program if you include giving your dinner to a neighbor.

Here's what I tell my students.

"There is no magical food, there is no evil food. Just eat less. In particular less sugar, startch, and fat and replace them with more fruit, vegetables, and whole grains."

(Disclaimer: I need to be better and practice what I preach.)

Top of Utah, 2009 (#24)

2009-09-26T15:41:00.054-05:00

When: September, 2009.
Who: Me, Tom, Bill and Kristin
Recall: Tom sets PR only one week after Lotoja!
Overall: Still one of my favorite marathons.
Rating: Remains 5/5 carbs

Starting Line at Hardware Ranch

I didn’t know what to expect going into TOU 2009. With record cool temperatures, summer 2009 provided nearly perfect running weather allowing me to log enough long runs to feel good about running a marathon in September. In fact, I felt good enough to dare imagine setting a PR or even breaking four hours. However, I can’t run Top of Utah Marathon without Tom who would be coming off the 206 Lotoja bike race only a week previous. Plus, his hamstring had been giving him problems. So how would he feel? Would his legs hold up? There was no snow in the forecast, like in 2000, but there were warm temperatures. Eighty degrees, in fact. I’d rather have snow. In the end my approach to 2009 Top of Utah was the same as I have with most other marathons; just an extra long run with a medal at the end. My goals were realistic and practical; finish and don’t die.

Blacksmith Fork Canyon

I ditched work Thursday afternoon and flew from Indy to Salt Lake passing through Denver. Paige and Lorin were gracious enough to put me up for the night and to get me to Logan Friday afternoon in time for dinner at Firehouse Pizza with more of the family. After dinner it was time to pick up our race packets which always include, among other junk, a T-shirt. Out of the previous four TOU marathons I’ve run, there had been only one T-shirt worth keeping and that fact remains. This years long sleeve, bright orange T-shirt will not have a place in my clothing rotation, except maybe on Halloween if I go as a pumpkin or short carrot. I don’t understanding it. TOU has a great looking logo but they don’t use in on their shirts or finishers medals.

Elevation Chart for Top of Utah, Ogden, and St. George Marathons

Friday night, sleep can easy as did waking up – at 2:00 a.m. I was so awake I was ready to run then but I laid in bed for an hour, feel asleep for another hour, and back awake with a slight stomach ache at 4:00 a.m. Bill and Tom showed up the Twin PIne Ranch around 5:00. Kirstin would be meeting friends and riding up with them so we three brothers drove to Merlin Olsen Park to board a yellow school bus. The night before and on the ride up, the topic of “race” strategy came up without any decision except to play it by ear.

Predicting victory at mile 16.7...

(Photo by Bob)

We got to Hardware Ranch just after 6:00. When the sun showed itself, we could see it was a beautiful, cool morning that says, summer is gone and fall is waiting at the finish line. Black powder rifle fire started the race and we crossed the starting line about a minute later. The excitement surrounding any marathon makes it easy to start out faster than planned but the downhill slope at TOU makes it even easier. After the first mile it was obvious that I wouldn’t be able to hang with Bill and Tom who were pounding out sub 9 minute miles, which is my speed limit. A 9 minute per mile pace over 26.2 miles gets you a finishing time under 4:00 hours so I decided to stick to that. Bill and Tom were taking advantage of the 18 miles of downhill, and a brisk tailwind. The scenery was beautiful, as expect and I was loving it. I get a little frustrated when my iPod tore a hole in the tiny side pocket of my running shorts and begin to slide down my leg. I caught the iPod before it feel free but had difficulty in pulling it back up through the pocket hole. Meanwhile three fit young Turks in green running shirts were playing a game of sprint one mile, walk, repeat. I would pass them during their walk and they would pass me during the sprint. Odd.

Paige, Polly, and Bruce - who is pushing me away - at mile 18

(Photo by Molly)

No moose were spotted on the descent of Blacksmith Fork canyon but the gorgeous scenery reminded me that I was not in Illinois. I drank Gatorade at very other aid station and swallowed some gel at mile 8. The further down the canyon I ran the stronger the tailwind became which was great for not just the additional propulsion but its cooling effect as well. My time at the halfway point was 1:57. Spot on. The cheers from the crowd at the mouth of the canyon were a welcomed change from the solitude of the canyon. The first familiar face I spotted by Adrienne in her car just past mile 14 followed by Bob who was patrolling Hallow Road on his bike. Bob updated me on Bill and Tom who were at least 5 minutes ahead of me. Go Tom! Go Bill! Bob snapped a few pictures and peddled off to look for Kristin. Somewhere along Hallow Road a short developed in my right earphone. Arrgh. That small annoyance didn’t last knowing I was closing in on mile 18 where I’d find an energy bar, Dr. Pepper, and a great group of fans. Thanks for Paige, Molly, Polly, Bruce and the rest of the family and friends for the support. That was exactly what I needed. Until mile 18, I was maintaining a 9 mile per mile pace but started to feel tightness in my stomach so I didn’t eat the energy bar. After leaving the gang at mile 18, I nixed the iPod in favor of the sounds of nature. The hope that a walk jog strategy would provide some relieve to my stomach was unfounded. I must have had a look of consternation on my face during one of the walking periods in Providence causing a fellow runner blurted out, “Hang in there. You can do it.” Okay, thanks, I thought very sarcastically. It’s not like I haven’t done this before. I don’t mind anyone cheering me one but when they say things really personal, like they know you, it bothers me. Fortunately, I was able to chuck just down the road when I over heard a husband or boyfriends’ comment to his running partner. “I only wish you felt as good as I do.” Oh, that should really help her.

Hanging out with the family at mile 25

(photo by Bob)

It was great to see Sam at mile 21. She kindly offered me a DP but I declined and asked if she’d take my hat, iPod and power bar. I could only walk the next 2 miles and partly with a family practice physician from Hill Air Force base who was running his first marathon. He was dress in his orange TOU long sleeve T-shirt and long running pants. While it wasn’t as warm as I had expected it was definitely too warm for long sleeves and pants. I told him about Bill, GB and running TOU in the snow in 2000. He was impressed with Bill’s miraculous recovery. Ironically, we were almost passing Lisa Schupe’s house at the time.

Polly and me at mile 25 with an emergency vehicle lurking ominously in the background

(photo by Paige)

The switchback part of the course in River Heights is my least favorite and I debated if it was worth walking the final 4 miles against taking off my number and cutting through River Heights on a direct route to the Tabernacle for a ride home. With my number off I decided to give running another try with limited success. Plotting along I made it to the hill down into Logan and turned west on 300 South towards Main Street. As I approached the intersection of 200 East a runner ahead of me was yelling at the driver of a truck attempting to make a right turn onto 300 South. His tirade consisted most of F-bombs along and its corresponding single finger, hand gesture. As I ran through the intersection, I caught up to Mr. F-bomb just before the truck was able to turn right and drove right past us. I asked, “What was his problem?” pointing to the truck. “He was honking at the runners and spectators. Here we are out busting our humps doing something he’d never do. You know, something healthy and positive and that guy has a problem with it.”

Somewhere between mile 25 and the finish

After walking up that disturbing little hill between 100 and 200 South, I jogged to the Tabernacle where I was once again greeted by family and friends. It’s a great feeling to have people who know you cheer you on. I could have stayed longer since my first two goals (sub 4 hour and new PR) were unattainable and my third goal of finishing was fairly certain. Where the course turns south on 100 East a loud mouth man with good intentions told me how good my form was. Smooth he said. What? Don’t mistake slowness with smoothness. Going slow does not make for good form. Good form is found is a fast form. I would have rather heard him say, “You look good,” even though I know he would have been lying. I saw Paige, Molly, Polly and Bruce walking back to their car just after I crossed Center Street but I kept moving knowing I only had about 3 blocks to go. Then it dawned on me. I had no idea what my time was. I was using my iPod as a timer, which was with Sam, and I hadn’t really noticed the clocks on the course. I realized I had no idea what my time was but was pleasantly surprised when I made the last turn and saw the time near 4:20 rather than 4:40 or more! I jogged the last tenth of a mile looking for familiar faces in the crowd. Towards the finish line I saw Shelly and then Laura and Clark. Settling on finishing 49th in my age group, I stopped and high-fived Clark and Laura just feet from the finish line. It was worth any 48th place prize money I may have missed out on.

At the finish line

(photo by Shelly)

Bill soon found me in the crowd and told me the excellent news. Tom broke four hours! Animal.There I was hours earlier wondering how Tom’s legs would hold up and he goes and runs a sub-four hour personal record! Well done, squire! I don’t care how much Bill, Shep and Kimball motivated him over the last 5-6 miles, he still had to do it on his own two legs. Impressive to the maximum.

"After you"

Looking back maybe I shouldn’t have had the BBQ pizza the night before (but it was really good). Or, maybe I shouldn’t start marathons at altitude. Or, maybe I should get new ear phones before each marathon. Or, maybe I should reinforced the pockets in my running shorts with duct tape. Or, maybe I shouldn’t wear a red shirt when I run marathons. Or, maybe I should just shut up and train harder so I can run like Tom. And Bill?

Deer Picnic in Our Backyard

2009-07-30T14:48:00.004-05:00

It's hard to see them but a doe brought her three fawns into our yard to feast on hostas and other sorts of vegetation. We used to scare them away but realized it was a lost cause and now prefer to sit back and watch them eat lunch...and dinner...and breakfast.

Bon appetite our ruminant friends!

Quercetin

2009-07-07T08:34:00.004-05:00

While I'm very skeptical of the hype of 5-Hour Energy shots I think there might be something to FRS Healthy Energy. It contains some sugar, a great source of energy not found in 5-hour Energy, caffeine and an antioxidant called quercetin plus other stuff.

Quercetin has been studied a little bit and the results look promising. It is thought to increase the energy producing mitochondria inside muscle and brain cells. One study should that taking 500 mg or quercetin twice a day for a week increase aerobic endurance 13.2% and VO2max by 3.9%. That almost sounds too good to be true. The study didn't look at what was responsible for the increases-did it really increase mitochondria or not?-however, it was a well designed study and published in a respected journal. Quercetin has anti-inflammatory properties positive effects on the immune system both of which can help speed recovery from exercise.

But, you don't have to buy FRS to get it. It's naturally found in apples, citrus fruit, and onions among other foods although you'd have to eat a lot of these to get the same amount as found in FRS or other forms. Quecertin is not a vitamin or mineral. It's a flavonoid that helps prevent damage to the cells of the body cause by free radicals. Free radicals are produced all the time but in great amounts during exercise so active people produce more free radicals, which cause greater damage to their cells, and therefore may benefit from anti-oxidants, like quercetin, that remove free radicals.

Runners World had a blurb about quercetin recently as I'm guess many others have as well. It also has general health benefits to it as well. So if it really does help, I'm sure we'll be seeing more supplements (sport drinks, gels, and bars) and foods (cereals, breakfast shakes, etc.) with Quercetin in them.

Top of Utah

2009-07-04T13:25:00.015-05:00

Next marathon: Top of Utah, September 19th. This positive review from MarathonGuide.com (8th one down from YPR) helped me decided on TOU over the Air Force marathon.

Cache Valley, be prepared for snow that weekend! It's happened before (see TOU, 2000). Below is a graph comparing the elevation of TOU, Ogden and St. George marathons. TOU has more "inclines" in the last few miles, something I wish they could change.

Training officially started yesterday with a 14.3 mile run. Below is the old Nike+ view of my run. (I inadvertantly, stopped my watch after 13.34 miles but, honestly, I did one more mile)

Here's the newer look to Nike+. It makes me look a like a better runner so I like it.

Today I ran in the Habitat for Humanity, Four for the 4th fun run. I finished in 31:53, just under an 8 minute per mile pace. If I could keep up that pace over 26.2 miles, I'd be running Boston next April. If I could knock it down to a 5 minuter per mile pace I'd be running in the 2012 Olympics. How do people do that?

Anyway, the Four for the 4th run was fun. I ran most of it with Ethan Garrett. We ran most of the Washington D.C. marathon together back in 2002 and he ran the Indianapolis Marathon the same year I did in 2007 and was nice enough to wait at the end until I finished. I talked to Brett Bartlett at the start and then the finish. He didn't wait for me just like he didn't at TOU, 2000 and Memphis, 2000 but when you run that much fast than me, he shouldn't wait.

Depending on how things go with TOU, I may try the Monumental Marathon in Indianapolis on the first Saturday in November. Then, there's Tecumseh a month later. I can't wait for fall! Although the past week was perfect running weather. Well as perfect as you can expect for summer so I took advantage of it and logged 29 miles this week. A decent amount for me.

2009-06-23T14:52:00.005-05:00

I still haven't decided which fall marathon(s) to run. Waiting for the cheap airfare to Utah to help make up my mind.

My next "race" will be 4 for the 4th here in Charleston on, of course, July 4th.

Last year started using the Nike+ system in March and below is a summary my running year.

77,899 calories sound like a lot until I compare it to how many calories I ate (which I never count).

This weeks forecast. Too hot to run?

Another view of this weeks forecast. And it's only the first week of summer! Yes, it is too hot and too humid to run!

But it's never to hot and humid for DP.

Just Mostly Dead at Mile 11, Not All Dead.

2009-05-23T10:01:00.005-05:00

Between miles 5 and 7, and before acute neuromuscular failure kicked in, I felt a strong urge to run The Top of Utah Marathon on September 19. I figured if I really trained and pushed my self I might have a chance of breaking 4 hours...or maybe not. My PR is at 4:07 but I had Ben pacing me. I'll have to check on airfare before I can know for sure.

What got me going at the end of my run? A nice downhill stretch along with Chris Isaak's cover of I Want You To Want Me. Time for some Powerade and banana bread.

Potential Marathon List

2009-05-11T09:20:00.008-05:00

I'd like to be running the Ogden Marathon or the Berryman Trail Marathon this Saturday but neither work out so limiting my self to marathons that are within driving distance from Charleston or could be part of a trip to Utah and are not on Sunday, here's my list of what I'm looking at for the rest of the year.

Traverse City Marathon, Traverse City, MI. May 23: Looks like a good one but I'm not ready.
Sunburst Marathon, South Bend, IN. June 6: Potentially hot and boring. Probably won't be ready for it either. We'll see.
Bear Lake Marathon , Garden City, UT or Utah Valley Marathon, Provo UT. June 13: Not good time for work, church, etc. so I'll leave Bear Lake to the cisco fish Utah Valley to the Mormon purist who wouldn't approve of my pre- during- and post- consumption of Dr. Pepper. There's also the Marathon to Marathon marathon in Marathon, IA., great name but it's too far a drive, and the Maryville Marathon, Maryville, MO ditto on the drive.
Deseret News Marathon, Salt Lake City, UT. July 24th: Are you kidding me?
Grand Island Trail Marathon in Munising, MI, July 25th. This one might be well worth the drive but it's sold out already for this year.
Fallsburg Marathon, Lowell, MI. August, 15. Maybe, maybe...I love that registration checks are to be made out to "Old Farts Running Club"
Mesa Falls Marathon, Ashton, ID or Park City Marathon, August 22. Ben and Courtney will be visiting Illinois that week! Would love to do Mesa Falls some year, however.
Top of Utah Marathon, Logan, UT or Air Force Marathon, Dayton, OH. September 19. I likely will run one of these depending on air fare, etc.
If it were closer, I'd definitely run the Baltimore Marathon, on October, 10.
Indianapolis Marathon, Lawrence, IN. October 17. Been there. Done that. Not repeat-worthy.
Monumental Marathon, Indianapolis, IN. November 7. Maybe but not likely since it's so close to Tecumseh. I'm not Bill, after all.
Tecumseh Trail Marathon, Bloomington, IN. December 5. Of course. It's a tradition.

Any other suggestions?

May 9th's run

2009-05-09T10:13:00.003-05:00

I ran my own 10k today rather the half-marathon that SBLHC sponsored. Upon completion I was congratulated by Lance Armstrong (via Nike+ system) for completing a strong run and burning a lot of calories. Thanks, Lance.

Here's one of the random thoughts that popped into my head while running: I'd rather run Saturday mornings and hopefully live a longer life than drive around town shopping garage sales to live a life surrounded by more junk.

Go Cubs!

2009-05-03T20:21:00.005-05:00

Three of the cutest Cub fans ever!

Go Cubs Go!

Saturday morning run - May 2nd

2009-05-02T12:55:00.007-05:00

8:00 Helped Dave B move a few things to his new apartment.

9:30 Visited Darryl G in the hospital.

11:00 Went for a run. The graph is a very distorted. The slowdowns are hills and/or old age. Still thinking about another marathon before summer.

More wedding photos

2009-05-02T09:59:00.004-05:00

Some of the images from Ben and Courtney's reception on April 24, 2009. Thanks again to Paige and Lorin for the pictures.

Paige, Erin and Molly at the Logan temple.

Polly showing off her dress

Paige with Bruce

Lorin holding Bruce

Beautiful ladies

Polly with Salt Lake City temple in background

Ben and Courtney

Polly and Courtney

Ben and Courtney's Wedding

2009-04-25T22:08:00.006-05:00

Pictures from Ben and Courtney's wedding outside of the Logan, UT temple on April 24th provided by Paige and Lorin.

The ceremony was perform by Rolfe Kerr, president of the Logan temple. The theme to his message was that the blessing of a happy marriage are earned through a life long commitment each other and the Savior. The reception in the Joseph Smith Memorial Building in Salt Lake was beautiful from start to finish. I'm so happy for Ben and Courtney. They really do seem to be meant for each other and here's wishing them eternal love and happiness.

The Inaugural Illinois Marathon (#23)

2009-04-18T16:44:00.011-05:00

When: April 11, 2009

Who: Me with Lesa as the support team along with Tony Oliver and Calvin Smith

Recap: I’ve run two other inaugural marathons. The Washington D.C. marathon in 2002 and the Tecumseh marathon later than same year. The former was never held again, the later continues to be one of my favorite marathons. So where does the Illinois marathon fall?

(1.5 miles into it wearing throw-away Lewis and Clark marathon T-shirt. I never ran it.)

We’ll despite the flat course, I didn’t set a PR but I have never felt less sore after running a marathon. Here are my thoughts on why:

Walked more than usual in the first 10 miles. (I ran with half-marathoners Calvin Smith and Tony Oliver. Calvin was having blister problems.)
Spring skiing in March strengthened by legs
I drank only Gatorade at the water stops.
I drank at every water stop but two and I walked through each one.
I tried to drink more water in the 2-3 days prior.
I focused on carbs including banans the 2-3 days prior.

(Tom Woodall snapped this picture of the three Mormons around mile 9)

However, I probably trained less for this marathon than most others. (Let me just say, it was a long, windy winter.) In fact, I waited until the final weeks to register not sure if I would run the half or full marathon but the half marathon filled up and the decision was made for me.

(Finishing at the 50 yard line in Memorial Stadium where Lesa and I saw Penn State's great comeback in 1994. Lions were down 21-0 at the end of the first quarter but beat the Illini 35-31 .)

So the Illinois Marathon gets high marks for leaving me feeling much better than average. It was also well organized. Marathon & Beyond was a sponsor and Jan Seeley, publisher, organize the entire expo. The shirt is a keeper. It's a navy blue, long sleeve, half-zip performance shirt. The medal is very nice looking but still not better than the Flying Pig medal. The course is okay. Running through Champaign-Urbana is nice but nothing special. No real ugly sections though like my first Memphis marathon. The strong crowd support was a surprise. Aid stations were well stocked. Finishing in Memorial Station was fun except they played Imagine by John Lennon as I entered. That’s the worse song I’ve ever heard played at a marathon. Even worse than when at the Washington D.C. marathon when they played, Another One Bites the Dust as I finished. At least it has a good beat and is easy to run to. The only other downer was that the post-race food was served up in the concourse of the stadium. This presented two problems. It was out of sight with no one at the finish line telling people where the food was plus you had to walk up stadium stairs to get to it. I followed a runner up the stairs who was nearly carried by a friend.

I did see more odd things than usual in this marathon such as a guy running in a cable knit sweater, another guy running in a short sleeve, button up dress shirt, and another guy running with shoulder bag.

Overall: I had a great time at a well run marathon. I may run it again because it's close to home.

Rating: 4/5 carbs.

Spring (much needed) Break

2009-03-20T14:39:00.013-05:00

at the top of Stan's at Beaver Mountain, UT

I love my new Patagonia jacket from Norda's Mountain Outfitters.

thanks to Bob for taking the skiing pictures...these and about 370 others.

thanks to Tom for the skis, boots, poles, goggles, helmet, etc.

my skiing idol, Tom

Shelly, Tom and John giving me skiing tips
Playing with Bruce

playing with Bruce and at dinner with Polly and Papa John (thanks to Paige for these last two pictures)

Go West...

2008-12-22T10:05:00.008-06:00

To me Christmas is Christ, family and skiing, in that order. Just about every December we travel from Illinois to Utah for Christmas. Sometimes we fly, this year we drove. We also drove last year and got stuck in Rawlins, WY due to high winds on the way out and were slowed down between Dillon and the tunnel on I-70 going home. You'd think we'd fly this year but even though we looked for reasonable airfare beginning in July, we didn't find any. So again we drove. Here's a summary:

1. Charleston schools closed on Friday morning due to an ice storm that never happened.
2. Left Charleston at 10:30 am with a goal of getting to Denver, CO that night.
3. Lesa and I listened to The Story of Edgar Sawtelle - I highly recommend it.
4. I made Lesa a little nervous when I updated our progress on Facebook using my cell phone.
5. McDonald's always seemed to be the fastest option. Lesa flirted with a cute cashier named Jace.
6. See Denver around midnight. I knew the general area where a Fairfield Inn was located and after only a few minutes of being "lost" we luckily stumble upon it.
7. Leave Denver at 7:30 am. Wind in Wyoming made me to decided to stay on I-70. I hate Wyoming's Wind. I pretty much hate wind in general but especially in Wyoming.
8. Snow flurries and snow packed roads from Georgetown to Vail. The roads weren't that bad a few other drivers were terrible. After Vail it was smooth driving (see photo below).

8. Lunch at the worst Wendy's ever in Grand Junction, CO. Should have gone to BK or Taco Bell.
9. Arrive in Riverton a little after 5:00. Polly goes wild, she's really excited to see Erin, and that alone makes the trip worth while.

Tecumseh Marathon Quatre, 2008 (#22)

2008-12-09T19:21:00.013-06:00

When: December 6, 2008.
Who: Me
Recall: It was a Winter Wonderland
Overall: Still one of my favorite marathons.
Rating: Remains 5/5 carbs

(The pictures aren't mine or of me. If I get any, I'll add them later.)

I sit down in the last bus seat and the driver calls out, “Does anyone know where we are going?” Normally, not the words you want to hear but this bus was for the Tecumseh marathon, the same race that starts not at 10:00 as advertised but “as soon as the last person is out of the Port-A-Pottie”. Not to worry. The same race director who sets the start time steps into the bus and asks, “Does anyone know how to get to the start?” Two runners who could have played the leads in Bill and Ted’s Excellent Adventure raise their hands. The race director replies “good” and leaves. “Bill” tells the bus driver to turn left out of the Yellowwood camp ground when every other year the buses have gone right. I assume “Bill” isn’t stoned since he’s about to run a marathon but you never know. The runner seated in front me also wonders allowed whether we’ll get to the start. After two hard stops, one backup of 50 feet, and a very slow hill climb we arrive 20 minutes before start time having followed a route that no yellow school bus ever take.

Outside the temperatures are in the high twenties with brisk southwest winds and snow flurries so we all stay on the warm bus and wait. By 10:00 it’s obvious that the race will not start on time. For a second time the race director pops into our bus to announce the race will start in 10 minutes. I wait 5 minutes and go outside to get ready to run where I hear the race director announce that the race will start in about 10 minutes. Wait? Didn’t you just say that 5 minutes ago? And, after another 5 minutes he makes the exact same announcement. Is his watch frozen? My guess is that he’s basing his approximate start time by the length of the lines at the Port-A-Potties. Finally, the lines are gone and race vehicle’s battery is jumped, so we’re ready to start 20 minutes late.

Somehow between the start and mile 2, 500 runners have merged onto a single track trail. It’s slow going at times but I’m in no hurry. My last long run was over a month ago so my primary goal is to finish and secondary to that, stay warm. At the first descent, I sense trouble when I see a line of people standing still on the trail. The snow flurries have put an icy glaze on every rock, stump and exposed patch of hard dirt. I wait as runners slowly make their way around the icy spots. Three young ladies, in particular, are extremely cautious. When I said I wasn’t in hurry I didn’t mean that I wanted to stand and wait while sorority sissies tip toe around every ice pellet. Eventually, we all get past the slick patches and arrive at the mile 4.5 aid station. I’m carrying my own energy sources, Snickers and Payday candy bars, so I don’t stay long and leave the three ice princesses and a few others behind. The runners have spread out between miles 5 to 9 so the slow downs at the slick spots weren’t as long. I snack as I run and stop at the aid stations only to grab a drink and add a cookie or gel to my pocket. The cold temps made gave the energy gels the consistency of fudge. I’ve never had to chew energy gels before. But it’s worth it. Running in a small groups I’m able to notice the sharp contrast of the dark brown leaf covered trail cutting through the brilliant white snow. No one should get lost today. Off to the side of the trail I see green ferns poking through the snow. It’s beautiful. The trail cuts through a small pine forest and it really feels like Christmas! Was that sleigh bells I just heard...or was it gunfire?

At the mile 12 aid station a runner ask about a ride to the finish as I put two peanut butter cookies in my coat pocket. After the aid station, the beauty of the last few miles is replace by a one mile run on a slick gravel road. The only traction is on the larger, uncomfortable gravel poking through the ice. I would walk but I know the road will soon turn upward at an angle know as Indian Hill so I might as well shuffle along until I’m forced to walk. The good news is that Indian Hill is half way. As I summit the snow has slowed but I definitely feel the wind on the top of the ridge and for the first time feel a pinch of cold. I’m glad that I wore my old New Balance trail shoes and an extra pair of socks. I’m also glad I wore my Marmot coat with wind stopping capabilities and even more glad that my brother Tom gave me the coat in the first place. I went with a red Marmot ski hat to not only match the coat but to let the hunters know I’m not a crippled dear and not to shoot.

Back on the trail I follow a young couple at a comfortable pace until we catch four slow men. At this point the trail runs along a hill side and slants downward to the right making the slick spots even more challenging but come on guys. It’s almost worst when you go slow. There are too many to pass and we’re not too far away from the 15.8 mile aid station so I adjust down to their speed and hope the any energy saved is available over the last 6 miles. At the aid station we are greeted by a sign that says, “All You Can Eat” but I just grab a banana. Before I leave I hear the slowest of the four runners ask about a ride to the finish.

The ascent at mile 16 starts with not just any icy spot but a 20 foot section of ice. One slip to the left and it’s into a creek. Grabbing ferns on the upper hill side with both hands, I crab walk sideways on all four over the icy stretch. Never done that before in a marathon. I walk up the rest of the hill and descend into another beautiful section of trail that I run through at my own pace taking in the scenery as I go. The snow picks back up and is wetter than before but I remain warm. Thanks again Marmot. At the mile 18 aid station I feast on Gatorade and pretzels for a minute and leave. Before I know it I’m at mile 20 and as long as I’m not walking up hill my legs feel fine. Wait! This hasn’t happened before. No wall. No bonk. No problem.

The snow is lightly falling at mile 22 as I “cruise” down the last major switch back decline and think this is as close as I’ve gotten to skiing in the Midwest. A mile later I’m at the northwest end of Yellowwood Lake, opposite from the finish line. From here it’s two miles along the west side of the lake then the home stretch mile on icy gravel roads. I hate that last mile even without the ice. At least it is the last mile. After five minutes short of six hours and about 10 minutes slower than last year I cross the finish feeling better than I ever have at the end of any marathon. I’ll take that.

Now for the swag. The sweatshirt in the race packet was ugly and the only other freebie was some Vicks cold medicine samples. But, I didn’t mind. I know from past experience that the real treat comes after the race. I line up for the traditional Tecumseh post-marathon meal of soup and a sandwich. Sounds ordinary but I’d run 26.2 miles for it. No offense to mom or Lesa but it is the best tasting soup I’ve ever had. I tell the serving lady the soup is the reason I run the marathon. She says, “That’s a lot of work for soup”. She might be right and it probably doesn’t taste as good without the running. Now that I think about it, running, like Bill and Ted’s favorite herb gives me the munchies so just about anything taste most excellent after running a marathon. But, really, this is good soup.

[According to my Nike Plus system, I ran 26.61 miles and burned 3522 calories. It also shows that I passed out at mile 16. Huh?]

Annual Norda's Dr. Pepper, Banana Bread and Cheese, Ultra Half Marathon Run for the Cure, 2008

2008-10-14T19:01:00.011-05:00

October 11, 2008. Logan, UT. Cloudy, 40 degrees, rain turning to snow. Great fun.

Setting my iPod Nike+ running system.

We're off!

With Ben and the first aid station sponsored by Spyder

Heading south towards Providence on Main Street

Approaching the Nyman's aid station in River Heights

With receiving some coaching tips from Courtney

Bringing up the rear

Snow! I love it!

Ben receiving coaching tips from Polly and Molly

Heading for home

Ben can win since Courtney came to see him run

It was a tie among brothers

Part of the excellence support team.
Check out Emmettville Blog for more photos.

First (Maybe) Annual Norda's, Dr. Pepper, Banana Bread and Cheese, Ultra Half-Marathon Run for the Cure

2008-10-05T16:06:00.004-05:00

The official non-certified route for the First (Maybe) Annual Norda's, Dr. Pepper, Banana Bread and Cheese, Ultra Half-Marathon Run for the Cure.

For more information go to Norda's Ultra Half-Marathon blog

&amp;lt;a href="http://www.mapmyrun.com/run/united-states/ut/logan/566832129006"&amp;gt;Nordas Ultra Half Marathon&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/ut/logan"&amp;gt;Find more Runs in Logan, Utah&amp;lt;/a&amp;gt;

Drinking Problem

2008-05-22T14:06:00.010-05:00

A common concern during a marathon is knowing how much to drink. A general recommendation during exercise is to drink 8-12 ounces every 20-30 minutes. However, the fear of dehydration during prolonged exercise, such as a marathon, has led some to recommend marathon runners to drink as much as they can tolerate. Add to this the notion that runners shouldn't wait until they are thirsty to drink because the brain's thirst mechanism lags behind the body's need to water and you have some marathon runners drinking to the point they become hypontremic (low blood sodium) which can cause all sorts or problems including death (see New England Journal of Medicine, April 2005.)

The increase in the number of hyponatremia in marathon runners over the past years have caused an reevaluation of the drinking recommendations for marathon runners. Dr. Tim Noakes was one of the first to recommend marathon runners to drink fluids ad libitum or as they felt the need to drink. But, wouldn't this led to dangerously high body temperatures? Noakes argues that other factors such as running speed, body size, and environmental factors play a larger role in causing hyperthermia. (see Clinical Journal of Sports Medicine, September, 2003.)

(My heart rates during the 2002 Wash. D.C. marathon. The increase at the end was not due to me running faster but a compensatory response to being dehydrated and having less blood volume to pump. Yes, the miles are off. It wasn't a 28 mile marathon.)

The American College of Sports Medicine agrees. They recommend drinking enough during a marathon to prevent losing more than 2% body weight through dehydration and this can likely be accomplished by drinking, according to thirst, 400 ml (13.5 oz) to 800 ml (17 oz) every hour. (see Medicine and Science in Sport and Exercise, Feb. 2007).

Just like the recommendation to drink 8 glasses of water a day is a myth (see British Medical Journal, December, 2007), so is drinking more than your thirst dictates during a marathon.

Risks of marathon running

2008-05-08T18:40:00.010-05:00

Last week a 55-year old man collapsed at mile 10 of the Flying Pig Marathon. Luckily, a group of emergency medical technicians were running just behind him and immediately administered CPR. Bobby Edwards, who had completed the previous 9 Flying PIg marathons, also had to be shocked three times with a defibrillator before being taken to a hospital where he's expected to make a full recovery. So, just how risky is running a marathon? A recent study by Redelmeier in the British Journal of Medicine found 26 deaths out of 3,292,268 runners from major marathons held in the United States. Earlier data collected by Maron and Roberts found a similar risk of 1.1 deaths per 100,000 runners from 15,239 runners of the Twin Cities marathon and the Marine Corp Marathon between 1976 to 2004. Interestingly, Maron and Roberts found the relative number of deaths decreased over those year despite an increase in the number of marathon runners. The decrease was in large part due to "availability of life support and timely defibrillation". Plus, the benefits of regular exercise required to run a marathon likely out weigh any risk.

1. Me at about mile 20 of the 2003 Flying Pig Marathon. 2. Just crossing the finish line. 3. My favorite looking marathon medal.

Fat and fit no more...not me, but according to research.

2008-05-03T15:00:00.006-05:00

One reason I run slow is that I carry a few extra pounds on my frame. However, I don't run for speed. I run for health figuring that even if I don't lose weight, at least I'll be avoiding the grim reaper for a few years (hopefully). But a recent study burst my fat but fit balloon. It found that women 45 years and older who are normal body weight (Body Mass Index less than 25) and active (burn more than 1000 calories per week which about the amount from running 10 miles per week) have less heart problems. The bottom line (no pun intended), run AND eat less.

Below: Me trying to look less fat between two flying pigs at the Cincinnati Flying Pig Marathon in 2002.

Backside Powder

2008-01-07T12:38:00.000-06:00

A Christmas snow storm provided some light and fluffy stuff the days after Christmas at Beaver Mountain.

Tecumseh Marathon, 2007 (#21)

2007-12-08T18:05:00.002-06:00

When: December 1, 2007.
Who: Me and Lesa
Recall: So much fun. (see below)
Overall: One of my favorite marathons.
Rating: 5/5 carbs

Around mile 2

Mile 4

Mile 5

Mile 6 aid station

Indian Hill about half-way.

Mile 11
Mile 19
At the finish in front of Lake Yellowwood.

...time for some soup!

Watching the weather channel on a large, HDTV may be a waste but it's Saturday morning before the Tecumseh marathon all I wanted to know is just how cold it is going to be. 27 degrees and on it's way to a high in the mid to low 40s, plus a little windy. I debate with myself how many layers to wear and after 10 minutes I make the decision to take the layers with me in the car. I make a final decision just before I get on the bus.

I get on the first bus and sit on the second to last row. A clean shaved, well groomed guy sits behind me on the very back row. The runners on the back four rows quickly engage in runners conversation. It turns out Mr. Very Backrow is from Orem, UT and is in Bloomington helping with some type of theater production. Next to him is a Chicago man whose daughter is attending EIU. The lady next to me, who did an Ironman triathlon earlier in the year, asks me about the 5:00 cut off time. "Are they really strict about the mile 22 cut of time?" Being the veteran Tecumseh runner, I told her I thought so just because the sun is long gone by 5:00 and running this trail is tricky enough in daylight with many of the rocks and stumps covered by fallen leaves.

We get to the start area early so I sit on the bus to stay warm. With 20 minutes to race time, I leave the bus to warm up, etc. As I walk around I hear the sound for frozen water droplets hitting the leaves! I look up but see no threatening clouds and just hope that the weather forecast calling for later afternoon rain is correct. Eventually, it's start time but that doesn't seem to matter for this marathon. The first year I ran it we were told, "the race will start when the last person is out of the Port-a-potty." This year is no exception with a 10:14 start time. I stay in the back not knowing if I'm completely over the cold I caught just before Thanksgiving. Besides, I reminded myself, it's better to pass people rather than be passed in last half.

We gather for final instructions which I can't hear so without warning the race starts and we're off. The races starts on an asphalt road but quickly turns into a dirt road. There are people running three a breast making it hard to pass, not that I'm passing a lot of people. The deer hunters don't pay us much attention. By the first aid station at mile 2.5, things thin out a bit just as we merge on to the single track trail. At the first major descent, I end up walking part of the way only because the line of runners ahead of me are "running" downhill at a snails pace. So I walk and try to be patient. We cross the levy and up a short, steep hill to the next aid station. Oh, pretzels!

The next section of the course is less flat but I'm starting to get more into the race. Every once in a while it smells like snow. I love it! I want to say I'm having fun but that doesn't really describe it. Fun is skiing uncut powder and this is not like that. I can't describe it but I am having a blast! I do wish I have brought some gloves since it doesn't seem to be warming up much. A hat might have been nice, too. After a few miles, I know an aid station is coming up so I eat half of a Payday candy bar so I can wash it down at the mile 6 aid station. I have some guy snap a picture of me just to prove I was actually there. I finished the Payday but choke on a peanut. Eventually, a few hundred yards down the trail I stop coughing and find myself behind Mr. Green vest. While walking up one of the hills I see a photographer up ahead. I decided to slow down and let Mr. Green vest get a head of me so I can be running by the time I'm in view of the camera. At the top of the hill I pass a lady dressed in purple walking with a man. I hear her asked the man if he'll be okay? With his assurance, she continues on behind me and eventually passes me. She tells me she got a second wind as she passes but I know she was being nice and walking with the man who was struggling. Another half a mile and I'm mostly alone on the trail. Eventually, see a younger lady who runs like a deer up ahead. I refer to her as Doe a Deer and try to keep up with her. It's a gradual downhill and I'm feeling great as I catch up to Doe a Deer just as we arrive at the mile 9 aid station.

After the aid station we are all walking up an asphalt road for a bit. I'm finishing my pretzels and Gatorade while Mrs. Plum is calling someone on her cell phone. Back on single tract trail, and still feeling great. Again I'm mostly alone except for Mrs. Plum who is 50 yards ahead of me. But then she's gone. A few second later I come over a small rise and out of the corner of my eye I see her "squating" off to the side of the trail. Quickly, eyes forward look straight ahead and never see the Plum lady again. The course is again mostly downhill and I'm loving it. I'm not cold but still rue not bringing gloves and a hat. The good news is the the small creek we cross near mile 12 is dry.

Trail runs into a road where we find the next aid station. One of the workers tells us it's lunch. Let's see candy, cookies, pretzels, bananas, and Gatroade. Sounds like lunch to me! I grab a banana and some pretzels and walk as I eat. I know there's a killer hill ahead so I eat fast and start running knowing I'll be walking once I get to Indian Hill. The triathlete lady on the bus asked how long Indian Hill was, I told her about a quarter of a mile. After a quarter mile and not at the top I think about her cursing me when she's realize what I just did. At the top there's a long-ish down hill but it's starting to rain. A hat. If only I had a hat, I'd be find. I wonder what I'll do if it rains really hard. I envision me finishing in a cold shiver that last the entire 2 hour drive home and into the next day. Nothing to do but keep going to the mile 16 aid station. A guy with an iPod around his neck is on my heals as we wind our way around the trees. I stop to take a picture and let iPod man pass. At the aid station one man is escorted into a mini-van. He looks cold but fine. Another runner tells the van driver to wait for another runner who may be in need of a ride. The food is covered in plastic to protect it from the rain but the rain seems to be letting up. I leave the aid station just after iPod man.

After a short distance on a road, we cross another dry stream and end up walking the switch backs up the hillside. On the other side is a valley we run down into, along a stream bed, and then walk up to a road that takes us to the mile 18 and half aid station. A light rain returns but this aid station has hot chocolate that is neither hot nor chocolate. No matter, I'm not cold, except my hands a little, and there are no more large uphills! The course takes us back on the trail but the last two times we stayed on a road so this part of the trail is new to me. I get behind two guys going slowly downhill. Finally, they let me pass but not until the bottom. Next is a tall lanky man from Cleveland who is going just a bit slower than I'd like but just as I want to pass we are going uphill! So I walk behind him until we get to the top of the ridge and the mile 20 aid station. Looking at the map now I see the road is a more direct route to the mile 20 aid station so I'm convinced this year the course was longer than last year. At least that would help explain my much slower time. I don't stay long at the aid station since I know a nice long downhill is next and I don't want to have to follow anyone down it. Running downhill at this point feels liberating. My tired legs get to stretch out a little and gravity helps move me along. Another aid station but I'm feeling good and know there is hot soup waiting for me in 4 miles. I'm feeling good as I catch up with runners who aren't. They are all good about letting me pass except one lady who is trying to keep up with her boy friend. Finally, she lets me by. A mile down the trail I see a group of runners on the trail. They are helping a lady who had fallen and cut open her leg just below her knee. I give her the Paoli Peaks bandana I found a few miles back. iPod man was the first see her after she feel. We decided to run forward to the next aid station 2 miles away and inform them of the fallen runner. A little further down the trail I see another group of people along the trail. Oh, no. Not another injured runner? No. Just a group of men who line both sides of the trail and raise their shovels over our heads and cheer as we run under. By the time we get to the next aid station we are off the trail and have 1 mile left on gravel road with a little uphill. We tell them of the injured runner and move on. iPod man tells me it's his 26th birthday so he decided to run 26 miles. I can't believe my legs still feel good compared to previous marathons. Every once in a while I feel a cramp in my right upper calf but I just rub it and it goes away for a while.

The last mile is on gravel road but it's tolerable knowing that it is the last mile. Lesa is waiting, as usual, for me at the finish line. I'm a little cold so we go inside the shelter-like lodge for some hot soup waiting and a tasty sandwich. along with chips, cookies, and warm fire. What a great run. 5 hours 44 minutes and worth every minute!

Bend Bulletin Article

2007-11-17T08:35:00.000-06:00

For three days starting Saturday, Nov. 17, you can read an article from the Bend Bulletin that quotes me regarding marathon running. They even put an aweful looking picture of me in it.

To access the article go to http://www.bendbulletin.com/apps/pbcs.dll/article?AID=/20071108/FEAT03/711080310&template=print

You'll need to login in with my email (jemmett@consolidated.net) and password (mosiah217).

500 miles and The Bend Bulletin

2007-11-03T19:53:00.001-05:00

Back on October 6th I logged by 50 mile with my Nike Plus system. Here's my award. Cool, eh?

I have run 109 miles prior to that this year so my actual total was 609. As of today I'm up to 670 miles. That's about the same as last year. By this time in 2005, I had 820 miles and 856 in 2004. Slacker!

Other news. Last week I was interviewed by Markian Hawryluk from the Bend Bulletin about my article on The Physiology of Marathon Running in Marathon and Beyond. I'm not sure when it will run but I assume it will be soon. My article deals with the risk of running a marathon and, sadly, today a runner died during the US Olympic Qualifying Marathon in New York City. Ryan Shay was only 5.5 miles into the race when he collapsed. The speculation is that it was a heart problem, which is often the case.

Mattoon Half Marathon (and Ogden Marathon)

2007-10-28T20:39:00.000-05:00

Back in Black...my toenails, that is.

A week after the Indianapolis Marathon, I tried to redeem myself at the Mattoon Beach Multisport Half Marathon. The weather was blustery with temps in the 50s and stiff winds so I decided to wear my long sleeve shirt from the Ogden Marathon. While I was standing at the starting line a lady came over to me and she was wearing the exact same shirt! She teaches athletic training at Illinois State but her parents live in Logan. Of all the place to see someone else in an Ogden Marathon shirt, I won't have guessed it would be in Mattoon, IL.

We ran together for the first 3 miles. I started out a little faster with the wind and my back and slowed down with the head wind. I don't know why the graph shows such a drastic drop in pace at mile 8. A technological malfunction, I guess. I did feel good the last few miles particularly with the wind at my back. My legs were a little tight but other than that I felt much better than I did the week before in Indianapolis. It was nice having Lesa at the finish line since she wasn't able to make it to the Indianapolis marathon.

Next up? Tecumseh Trail Marathon on December 1.

Indianapolis Marathon (#20)

2007-10-28T19:51:00.001-05:00

Who are they?

When: September 20, 2007.
Who: Me and Ethan Garrett.
Recall: I wore #500 in the Indianapolis Marathon and these are the two pictures I was emailed saying they were me. Not close on both accounts. I looked through all the pictures and didn't find one of me. So they only evidence I can post that I ran the marathon is the graph from Nike+ below. Notice I did slow down a bit over the last miles but not as much at the end as the graph shows because I didn't stop my "workout" until 10 minutes after I cross the finish line while I was in line getting a hamburger. (My actual time was 4:39, not 4:49.) I honestly didn't feel at the "top of my game" that morning and tried to keep a slow but steady pace which work until mile 19 where I slowed consistently tapered my speed until the finish. Overall, a disappointing marathon both in performance and course. Ethan, who ran Washington D.C. with me finish with a new PR!
Overall: While many reviews of the course are positive, but I felt there are so many "out and back" sections that you are left with a feeling having run in a lot of small circles rather and a long distance. Not my favorite marathon (see the top 10 list below).
Rating: 3/5 carbs

Top Ten Reason to Run/Not to Run the Indianapolis Marathon.

10. The scenery along miles 1-3, 9-11, 13-14 and 24-25 is beautiful (good) while the rest is stickin' boring (bad). "Oh, look at this subdivision I'm running through. It looks like every other subdivision in the USA that was built in the 1980s. I'm so glad I drove all the way to Indy to see this."
9. At mile 15 I got a pre-opened gel packets (good) that left me with gel oozing all over my hands as I grabbed it (bad). "May I have another water please?" To pour over your head? "No, to wash my hands off with."
8. With the out and back course see the leaders' final push for the finish at mile 24 (good) while you are only at mile 14 (bad). "Very bad"
7. Free hot off the grill burgers for all finishers (good) with only Gatorade to drink (bad). "Like I didn't get enough of that watered down pickle juice the course! Where's the cold DP?"
6. Finishers get a cool looking, multi-colored medal (good) that is so small it looks like a lapel pin (bad). "Or, a tie tack!"
5. The course can easily handle the usual couple thousand runners (good) but the Chicago marathon debacle caused 5000 runners to show up (bad). "We were actually had to run single file through a narrow but short path that led into and out of the Fort Harrison State Park."
4. Midwestern hospitality was at its best as the locals cheered you on over the last mile (good) as did a few half-marathon finishers who thought it would help it they told you 'You can do it. You're almost there' (bad). "Hey buddy, I don't need a half-marathoner encouraging me. Go do one more "lap" and then I'll listen to you."
3. The course is relatively flat (good) with the only hill coming at mile 25 (bad). "One lousy hill in all of Indiana and it has to show up at mile 25?"
2. Seeing with a former student on the course (good) who passes you for good at mile 24 (bad). "Hey, April. I can go back and change your grades!"
1. Short lines for clean Port-A-Potties (it's just good with no bad) "But the sum of the bad out weigh the good making this a one time only marathon."

Run slow, ski fast...ride far!

2007-09-09T07:21:00.001-05:00

My brothers Tom and Bob and his two sons, John and Brian, completed in the 200 mile Lotoja Bike race. Below are the elevation map and their results. Well done men!

Click here for the Lototja website.

A wet 12 miles

2007-09-08T12:15:00.000-05:00

I couldn't talk myself into signing up for the Air Force Marathon next week so I went for a 12 mile run this morning. I got caught in a down pour after 8 miles. I found cover under the Church of God's driveway overhang. Just as I was about to leave, Dr. Stan Hoffman, pulled up in his truck . He goes to that church. He along with Tom Woodall gave me a treadmill a year ago just to make sure my heart functioning properly.

To Run or Not To Run?

2007-09-03T11:43:00.001-05:00

I love how tall and thin my shadow makes me look early in the morning.

My Labor Day run. 18.0 miles with a 0.5 mile "cool down". I ran along the bike trail north of town out to the BP gas station for a bottle of Powerade and a Pay Day candy bar, my new favorite energy bar. I like that it doesn't melt like chocolate bars and has some salt in it. Along the way I saw at least 6 deer, a multitude of rabbits, and Rob Ulm, local ultramarathoner although he was on his bike cruising the trail. In fact, I didn't see another runner. Only cyclist along the trail which is fine. I'd rather be passed by people on bikes than other runners.

My runs over the last month. I can't decide if I'm ready (or if I want) to run the Air Force Marathon in Dayton, OH on September 15th.

Ogden Marathon (#19)

2007-06-01T20:44:00.000-05:00

When: March, 2007.
Who: Bill and Michael (his first marathon). Tom and Shelly ran the half marathon.
Recall: Beautiful scenery the whole way. I especially enjoyed looking up at Snow Basin, etc. A good deal of shade and only a few block of running on a city street. Best of all was Polly joining me the last 40 yards!
Overall: Beautiful course with the downhill towards the end. Some traffic concerns but nothing that bothered me. Just didn't feel right from the start but had a fun time none the less.
Rating: 4/5 carbs.

Spring Break, March 2007

2007-06-01T20:42:00.001-05:00

When: March, 2007.
Where: The Beav.
Who: Various members of the whole fam damily.
Overall: Great spring (fast) skiing! No powder but plenty of sunshine and excellent company. Thanks, as usual goes to Tom for the equipment and John and Norda for the food and lodging. I feel bad that Dad's so called friends left him behind which resulted in him waiting for me in the Tahoe while the battery wore down. Luckily, one of the sluggards in the ski shop was able to give us a jump.
Rating: 5/5 tots.

Dean and The Tecumseh Marathon (#18)

2007-06-01T20:35:00.002-05:00

When: October, 2006.
Who: Me with Lesa, Paige, Lorin and Polly as the support team.
Recall: This was one of Dean's 50 marathons in 50 states in 50 days. Who knew a marathon could turn into a "fun run" but it did. Dean got lost early on and so the whole group waited for him. Later, the group I was running with were asked to wait for another group of runners who got lost. It was great to have Lesa, Paige, Lorin and Polly waiting for me at the finish line.
Overall: Second time and loved it. Better scenery than in December.
Rating: 5/5 carbs.

Here's what Dean had to say.

Tecumseh Trail Marathon, Indiana
Number of Runners: 55 (filled to capacity)
Elevation: 591’
Time: 4:45:21
Weather: 44 degrees, partly cloudy

Hardcore. That’s the best way to describe today’s marathon. Along with the 3,500 feet of climbing, most of the course was on technical single-track trail, with numerous stream crossings, hordes of logs and branches to climb over and navigate around, deep pocket of mud, slippery rocks, and gnarled tree roots hiding silently under thick canopies of fallen leaves.

The switchbacks were difficult to follow, and if you looked up for a trail marker, it was easy to stumble and fall, which many people did, including yours truly (multiple times, in fact). A lot of the runners were cut and scratched from falling or getting snagged on the thorny bushes that we passed through. I’ve spent some time on the trails over the years, and this trail run was as challenging as any.

Arriving at the start this morning was surreal. We were miles from the nearest town, out on a desolateroadway, and there were fifty-five beaming runners raring to go, fourteen of whom had never run a marathon before. Other than the couple of runners who had been here before, I’m not sure many of us had any idea what we were in for. After starting on our way, the course almost immediately hit single-track trail, and within a mile I had an inclination that this was going to be an interesting and different sort of day. My expectations were fulfilled.

There were very few sections along this course that were flat. You were either climbing or descending the entire way. Most of the route was in thick foliage, making it sometimes difficult to see ahead, and the trail was covered in leaves, compounding the navigational complexities. We traversed countless switchbacks, some ascending and some descending, and skirted several creeks and ravines. At a number of points we got lost and had to retrace our steps to get back on the path.

Yet for all the challenges, the setting was absolutely beautiful. Running on trails refreshes the senses; being out in nature renews the mind, body, and spirit. Today was about enjoying the elements and the wonders of the natural world. The colors of the leaves, the smells of earth and of the water, the sunlight streaming through the trees, and the crackle of twigs underfoot were all engaging and invigorating. It was impossible not to get swept up in it, even after miles of running.

When we finally did cross the finish line, my GPS read 27.5 miles. Those couple wrong turns added a bitof distance, so today was the first “ultramarathon” of the Endurance 50. But it was also a day I will never forget, especially for those first-time marathoners that made it. I couldn’t even imagine tackling this course as your first marathon. Your second will feel like a walk in the park.

At the finish, when we didn’t have to worry about tripping over branches, I was able to chat more freely with the other runners. The group today was comprised of some truly amazing people. A father/daughter running team, a professional golfer elated to have finished his first marathon, a state Superintendent of Schools, and a gentleman who couldn’t run a mile a year ago and had lost 100 lbs and completed his first marathon today.

Many, if not most, were scratched and scrapped from the trail. But, remarkably, I did not hear one complaint from the group, not so much as even the slightest hint at a gripe. On the contrary, people were incredibly thankful and gracious for the extraordinary adventure we shared together. They were nothing but smiles and compliments, despite the cuts, lacerations, and muscle cramps. If I could somehow bottle all this positive energy and spread it around the globe, the world would be a better place.

All the best from the trails of Indiana,
Dean

My Own Private Marathon (#17)

2007-06-01T20:34:00.001-05:00

When: September, 2006.
Who: Me with Lesa, Molly and Erin as the support team.
Recall: This was a make-up marathon since I was too sick to run the Lewis and Clark marathon a week earlier. I loved the course (I should I made it up) and the fact that I won the whole kit and kaboodle! I did, however, miss not having traffic control even though Charleston doesn't have much traffic. I'm writing up experience and we'll see if Marathon and Beyond wants to publish it.
Overall: I'm glad I did it. Who knows it may be worth doing again some time?
Rating: 4.5/5 carbs. (Not many spectators)

Berryman Trail Marathon (#16)

2007-06-01T20:25:00.001-05:00

When: Memorial Day weekend, 2006.
Who: me and Lesa as support team.
Recall: Beautiful course. Warm weather for the end of May.
Overall: Had a great time. Would definitely do it again.
Rating: 4.5/5 carbs

Fast Runners Wear Hats...Top of Utah (#15)

2007-06-01T20:20:00.000-05:00

When: September, 2005
Who: Bill, Ben, Tom and Shelly with the family in support.
Recall: Stuck with Ben until he left me at mile 17. I didn't catch him until I crossed the finish line 7 minutes after he did. He finished in 4 hours even.
Overall: One of my favorite races and my best time.
Rating: 5/5 carbs!

Ben, Bill, and Tom and the Park City Marathon (#14)

2007-06-01T16:53:00.001-05:00

When: June, 2005.
Who: Bill, Tom, and Ben (his first).
Recall: Worrying about Ben who left Tom and me early on but not only did he do great but he won his age division. Tom was nice enough to hang with me when my legs fell off at mile 20.
Overall: The course? Loved it. The hill at mile 17? Not so much.
Rating: 4.5/5 carbs.

The Derby Marathon (#13)

2007-06-01T16:28:00.000-05:00

When: May, 2005.
Who: me with Lesa as support team.
Recall: I found a portable generator to stand by to keep warm at the start. Most of the runners ran the half marathon so there was a noticeable difference when they split off; it was like running a whole different race once. I liked the course even though I didn't get to run inside Churchill Downs, like they do now.
Overall: I'd like to run this one again, in fact I'd do this marathon over the Country Music Marathon which is held the same day. After the race we went back to Churchill Downs to watch the ponies run.
Rating: 5/5 carbs.

Skiing the 'bird

2007-06-01T16:24:00.001-05:00

Dad, Ben and me at Snowbird over Christmas break. Not the best skiing that day but I was there mostly for the association.

Ben and the Memphis Half Marathon

2007-06-01T16:19:00.001-05:00

When: December, 2004
Who: Just the boys.
Recall: Road trip for me and Ben. He beat me as usual. Afterwards we toured the Gibson guitar factory. The picture was taken in front of Elvis on Beal Street.
Overall: Great time with my favorite son.
Rating: 5/5 mini-carbs

Another run at Chicago (#12)

2007-06-01T16:13:00.000-05:00

When: October, 2004.
Who: Shelly and Tom with Lesa as support.
Recall: I blew it and got us stuck in the back at the start and we it was too hard to pass people when you're running shoulder to shoulder but we had a great time. They improved the course. No more running under the McCormick Center. The steak for dinner was excellent.
Overall: Another great weekend in the Windy City!
Rating: 5/5 stuffed pizzas!

Lakeshore Marathon (#11)

2007-06-01T16:08:00.001-05:00

When: Memorial Day, 2004.
Who: me with Lesa, Molly and Erin as the support team.
Recall: Did you hear the one about the marathon that was longer than 26.2 miles and ran out of water at the aid-stations? Well, that was The Lakeshore Marathon in Chicago. It happened again the following year which was it's last.
Overall: I like the course but I'm one of those people who like aid stations and courses that are actually 26.2 miles.
Rating: 4/5 stuffed pizzas.

Ben and The Country Music Marathon, 2004 (#10)

2007-06-01T16:04:00.000-05:00

When: April, 2004
Who: Ben and me with Lesa as the support team.
Recall: The start was postponed due to a thunderstorm which was kind of neat. Ben ran the half-marathon while I went on to do the full marathon. Lesa and Ben saw Calvin Smith (from Charleston) at mile 19 and were surprised he finished but he's now 70-something and is still running marathons.
Overall: Probably my least favorite marathon. I didn't like the course.
Rating: 3/5 gee-tars

Tecumseh Trail Marathon. (#9)

2007-06-01T15:05:00.001-05:00

When: December, 2002.
Who: Me and Lesa as support.
Recall. I took some pics along the way with my new cell phone. For a while they were still posted on the races website. Also, there was this picture of my shoes that Lesa took. She later sold to and was published in Marathon and Beyond!
Overall: First trail run and I loved it. Lesa was able to do some Christmas shopping in Bloomington, IN while I ran so we both had a great time.
Rating: 5/5 muddy shoes

Tom, Shelly and The Top of Utah, Redux. (#8)

2007-06-01T14:59:00.001-05:00

When: September, 2003
Who: Bill, Tom, and Shelly with Lesa and other family members in support.
Recall: Heavy, tight legs the whole second half. Other than that I loved the company, the course, the weather, etc. Tom going for the Krispie Kreme donuts at mile 17.
Overall: Not the most enjoyable but fun none the less. We did get to see Paige who had just got married a month before and was living in Utah.
Rating: 3.5/5 carbs

The Flying Pig Marathon (#7)

2007-06-01T14:55:00.000-05:00

When: April, 2003.
Who: Me and Lesa as my support team.
Recall: We had a hard time finding a good place to eat the night before but I had one of my best marathons anyway. After the hill at mile 8 I relaxed and had a great time. Thanks to Lesa and finding me at mile 19 with a cold Dr. Pepper.
Overall: One of my most enjoyable marathons.
Rating: 5/5 flying pigs

Back to Memphis (#6)

2007-06-01T14:52:00.001-05:00

When: December, 2002.
Who: Me, the ghost of Elvis, and Lesa as support team.
Recall: A different and much better course than in 2000. I liked the run down Beal Street, through the Liberty Bowl and the finish in Auto Zone Stadium. Lesa and I had a great time in downtown Memphis.
Overall: The course was fun except for too much slope on the side of the road along the last few miles.
Rating: 4.5/5 carbs.

Bill (Tom and Shelly) and the Chicago Marathon (#5)

2007-06-01T14:50:00.001-05:00

When: October, 2002
Who: Bill, Tom, Shelly with Lesa and Lorie as support team.
Recall: Trying to stay with Bill which worked until mile 18. At least the first 18 miles were fun. Other fun stuff was the boat tour, all the great food, and the association.
Overall: No one of my best races but it was Chicago and the whole weekend was great fun.
Rating: 4.5/5 Carbs

Ethan and The Washington D.C. Marathon (#4)

2007-06-01T14:43:00.000-05:00

When: March, 2002.
Who: Ethan Garrett with Lesa as the support team.
Recall: This was the first and only D.C. Marathon, March 2002. It was canceled the next year and the organizers gave up after that. I ran with Ethan Garrett who was running his first marathon. The pace car, a new VW hybrid, malfunction and they played "Another One Bites the Dust" as I approach the finish line. We stayed at the Marriott which gave Lesa a great advantage point to see us a couple of times during the race.
Overall: It was fun to see all the sites along the way. Had a great time but it got a little hot towards the end which made the last couple of miles a little rough.
Rating: 3/5 carbs.

2002 Spring Break

2007-06-01T14:41:00.000-05:00

Fast skiing with dad and the brothers. Deer Valley, UT.

2002 SLC Winter Olympics

2007-06-01T14:37:00.000-05:00

30,000 and The Chicago Marathon and (#3)

2007-06-01T14:32:00.001-05:00

When: October, 2001.
Who: Just me with Lesa in support.
Recall: I was scheduled to fly to Utah for a Sports Medicine conference and also run the Top of Utah Marathon in September, 2001 but the conference got canceled due to 9/11 so I scrambled to register for The Chicago Marathon. I was able to get in despite registering only a month before the race.I started out slow and then at mile 8 I realized I felt good so I picked up the pace and had one of my best long runs ever. One of the first races where my split times could be sent to Lesa's cell phone. Cool.
Overall: Great experience. Lesa and I stayed in a creepy hotel just across the street from the start but still had fun. Loved the atmosphere of the whole race from start to finish!
Rating: 5/5 carbs! (Every October since I get the urge to run Chicago)

Brownies and The Memphis Marathon (#2)

2007-06-01T14:24:00.000-05:00

When: December, 2000.
Who: Brett Bartlett and Tim O'Neil (with the wives in support)
Recall: No Elvis at Graceland, stopping at Church's Chicken to buy a Dr. Pepper at mile 18, taking a brownie from a hippie at mile 21, finishing inside The Pyramid.
Overall: This was the old course that went south to Graceland and then back to The Pyramid. We had rolling hills and a head wind coming back. (Not good.) No IT band problems so I ran faster than at Top of Utah but it's easy to improve upon slow. Tim O'Neil is also from Charleston so I finished third in my city. Again, Brett just missed qualifying for Boston. Bummer.
Rating: 4/5 carbs (mostly for the stories).

IT Band Syndrome and the Top of Utah (#1)

2007-06-01T14:16:00.000-05:00

When: September, 2000.
Who: Tom, Bill, John and Brett Bartlett (with Lesa and many others as the support team).
Recall: Snowing at the start, Tom and me laughing, family cheering, great time!
Overall: Still, my most memorable marathon. See Marathon and Beyond, Jan/Feb 2004 for the full story. Tom made it fun enough that I was hooked despite not being able to walk down stairs for a week let along that night at the buffet dinner Dad treated us to. Brett, who flew out from Illinois to try and qualify for Boston, just barely missed but would try again that December in Memphis.
Rating: 5/5 carbs!