2015: A Disjointed Year in Review - top 10 lists included

As the end of 2015 nears, I find that I am reflecting less on both the past year as well as the upcoming days that will comprise 2016. The main thing I have taken from 2015 is an acquired appreciation of what is actually in front of me right now - this minute, this hour, today. As a newly-minted adherent of the 'now', I don't always succeed in the awareness that is required to live mindfully, but I do strive to do so whenever I think about it, which comes to 5-10 times each day.

So, in writing this, I'm going to take a look back at 2015, with an understanding that what is past is past. I am lucky to have been able to enjoy most the experiences I had. Below I'll look at books, movies and television, travel, and, of course, running.

Book of the year - IMHO

The best books I read in 2015:

1) Hardcore Zen - Brad Warner
2) The Portuguese: A Modern History - Barry Hatton
3) The Search for the King - Gore Vidal
4) Down and Out in Paris and London - George Orwell
5) Savage Harvest: A Tale of.... - Carl Hoffman
6) The Song of Achilles - Madeleine Miller
7) AWOL on the Appalachian Trail - David Miller
8) Jack Holmes and His Friend - Edmund White
9)The Sweet Life in Paris - David Leibovitz
10) 10% Happier - Dan Harris

Best Shows/Movies I saw this year (not in a particular order):

Note: this line is an addition to the post you are reading - added later in the day. The absolute best thing I saw in 2015 was Jimmy Chin's masterpiece of a documentary, Meru. If you haven't seen it, take any opportunity where it is available to view it. You will not regret one moment of your decision. And now onto my other favorite shows and movies of 2015:

1) Halt and Catch Fire (full season)
2) Louie - Season 4
3) The League - Season 6
4) The Way He Looks
5) Peep Show - Series 8
6) The Trip to Italy - Movie
7) Workaholics (all seasons)
8) It's Always Sunny in Philadelphia (all seasons)
9) Mozart in the Jungle - Season 1
10) Boys - Movie
11) Downton Abbey (season 5)

La Sagrada Familia - BCN

Best places visited:

1) Portugal - Lisbon, Cascais, and Belem just may be 3 of my favorite places on earth.
2) Barcelona - A beautiful place that everyone in the world has discovered. Overrun by tourists, but still magnificent.
3) Leadville, CO. - Stunning - very little to add.
4) Nederland/Boulder, CO. Every time I go back to Colorado I question why I don't live there.
5) Keystone, Breck, Frisco, CO (see remarks immediately above).

Continental Divide

Best Runs:

In a year where most of my running was limited to less than 15 mi at a time (due to hamstring and ankle issues), there were still some great excursions:

1) 6 miles run/jog on the Continental Divide. Super fun, and done after spending about 5 days in the area to acclimate to the altitude.
2) 5 miles along the lake in the rain - Geneva, Switzerland
3) Sub 8 min/mi 7.5 mi run in West Lawrence in August. Probably fastest training run of 2015.
4) Vinland area run with the Trailhawks - November
5) Run along the reservoir - Nederland, CO. October
6) Multiple runs in shorts and t-shirts in December (for crying out loud!?!)

Best running discoveries/products:

Hoka One One - Odyssey

While I've always been a fan of Mizuno, I had not tried the Wave Sayonara until this year. Honestly, the pair I purchased is one of my favorite road shoes ever. My other shoe discovery of the year was the Hoka One One Odyssey. I never liked my earlier Hoka purchase (Mafate trail shoes) which were heavy and clunky. But the Odyssey model is one of the lightest and most versatile shoes I own. In fact, I like them so much that I bought a second pair (more on that later). The final running product I discovered is the FlipBelt. A running buddy (Michael Miley) was wearing one. I had a gift certificate to a running store, so I went and purchased one the next day. The belt carries a good amount of items and is so comfortable that I forget I'm wearing it.

Mizuno - Wave Sayonara

2016:

I have no resolutions, just plans. In April, I am entered to run in the Rockin' K Marathon. It is supposed to be a tough little trail race. My plan is to keep long runs in the 15-20 ish mile range in Jan-Feb, then have a couple of longer runs in March before the race in the first week of April. I'll have a quick trip to the EU, but plan to increase my mileage in the second week of April before a taper prior to the Heartland 50K at the end of the month. I love the Heartland course, and am looking forward to getting to run on it again. I'm not keen that two major races occur in the same month, but if my training is on track, they should be doable (if not PR-able). While not trail shoes, I plan to run at least the second of the two races in the newest pair of Odysseys. They should be broken in and ready to go by that time (I'm only wearing the new pair 1-2 times /month in order not to tear up their soles on trails).

I plan to continue to keep my annual mileage in the 1,500 range. I also plan to take 20-40 minutes each day to sit and be mindful/meditate. Meditation coupled with daily workouts - running/biking/swimming - seems to positively affect my outlook and performance throughout the day. 

And, while I may have another post before the year end. This has been a decent (albeit brief) look back at 2015. 

Keep running.

SLT Paths Back Open For Business

The South Lawrence Trafficway path between Sixth Street and Clinton Parkway are now open and better than ever. The reopened section has three additional entrances. Going south from Sixth Street, the first appears to the west of Langston Hughes elementary school. The second entrance is where 15th St. and the SLT intersect. Continuing on the pathway and not cutting off on 15th St., runners and bikers will find themselves going under the street through a very nice long tunnel - the reverberations are fantastic should one choose to sing while running or biking through the tunnel as I did this morning. The final turn off comes at an unmarked, yet wide and paved street about a quarter-mile to the south of the 15th St. exit. Users of the pathway will recall that the street used to be a gravel road. It now runs from the South Lawrence Trafficway to George Williams Way behind Corpus Christi church. I hope to go back and take pictures for people to see sometime soon. This morning I took a lovely 9 mile run incorporating most of what I just wrote about. The new and improved paths are well worth checking out.

When One Accepts The Zone

This is been a tremendous week. I'm glad I have been able to recognize and experience it. 

I threw my best rounds of disc golf ever. -5 and -6 back to back rounds. Even though the rounds were done as running rounds, with quite a bit of wind, I was able to concentrate and found myself in something that I would describe as the zone. The picture above is of a friend, Philip. On that day he also threw his best round. So maybe there was something in the air or the water.

AM mist above the water on the river

I spent the last two days doing the 10 1/2 or 11 mile runs on the river trails. Since my hamstring and ankle injuries, I have not run good distances back to back. Everything went as well or slightly better than I would've expected. Again, I felt in the zone, and lucky to be able to experience the ever-changing beauty of these trails. I rarely really run with the camera. For once, I took some time and stopped to take photos and smell the proverbial roses.

Rehabbing and Recharging the Body and Mind

I have slowly but surely been adding miles over the past few weeks. Spending most of the summer months hanging out in the 20-25 mi range coupled with a lot of swimming and some biking, seems to have given my hamstrings and ankles some of the relief they needed. The cross training, particularly swimming combined with a things like front and side planks, crunches, and stretching also has strengthened my core. I can see it and feel it. Last week, after returning from Colorado, I ran the fastest 7 miles I've run in a couple of years. It felt great. I finished feeling as if could've done more.

Great hike last week in Colorado with Mark Robison, the editor of RUN, pictured. 

But even now, ramping up, I still am very cautious bout re-injury. Yesterday, for instance, I stopped twice in the middle of a 11-ish mi trail run. I took a couple of minutes to actually lie down and do a series of stretches designed to alleviate tightness in the hamstring. Both times the stretching worked and I felt quick relief. On today's 7 mile run on roads, I felt no such need and simply cruised through a reverse split, with miles completed from 9:30 at the beginning down to 8:10 by mi 7. Still, at the end of the run I immediately did my core routine and then spent a full 5 min just stretching hamstrings and glutes. I do a type of slow pulse stretching that I learned in PT. It really seems to work when I do it on a regular basis.

Cross training - biking atop a Mtn near Nederland, CO.

Self-satisfied in the middle of a hike above Boulder, CO

Something else that has seemingly helped my training is meditation. I've tried to do it more and more. I may miss a day here and there. But if I'm ever sitting around and realize I have 10-30 min, I simply put on a guided meditation and try to really focus on the experience. My main go-to site for guided mediation is free app - Insight Timer. It has hundreds of meditation from which to choose. Another couple of meditations I have used recently come from Sam Harris' podcast site and are 9 and 26 minutes long, respectively.

The Sam Harris meditations as well as a lot of other recorded material from him can be found here: https://itunes.apple.com/us/podcast/waking-up-with-sam-harris/id733163012?mt=2 . Harris has also become my main source for running podcast material. When I run and listen to him, I feel as if I am improving my mind as well as my body. Harris addresses many of the great issues we face using nuance and careful consideration that is often so lacking in other examinations of the material. I do not always agree with his positions, but I do agree with his methodology and his desire to examine issues from all sides. Harris also looks, not to debate, but instead to have a conversation with thoughtful people who hold opposing views. His own thoughts, in some cases, are as likely to change as those of the people with whom he is conversing.  I cannot recommend a podcast more highly than his Waking Up With Sam Harris (the link is the same as above).  His podcasts will be the best things you listen to this year.

As we move toward winter, I also have tried to stay cool. And by that, I mean literally. I continue to swim and take cold showers. I have also tried to undertake my runs on cold mornings in my normal summer running gear - shorts and short sleeve wicking shirt. This morning, at 39F, I acquiesced, and put on a long sleeve wicking shirt. But I was able to stay cool to cold for most of the run. The thermogenics coupled with a majority raw foods diet still has me feeling fantastic after more than 4 months. If anyone would like more info, you can see previous blog posts or simply write to me and I'll get you the info. The diet and the thermogenic inclusion is something that is free. You can throw all kinds of money at diet plans and workout, or you can simply check out a book at the library and listen to a free podcast about how being cold (in a sane/safe manner) can improve your life.

So enough of me sounding like a life-coach or a self-help guru. I'm neither of these things. I am simply undertaking things like multiple daily workouts, a better diet, mental challenges, and thermogenics for myself. I realize not everyone has the time or inclination to do this. And that is fine. But if you want to start, I am happy to help in my limited (yet enthusiastic) way.

Impermanence and Acceptance

I owned a beautiful (at least to me) ceramic cup. It had been given to me as a gift by one of my parents' friends when I was thirteen years old. For thirty-six years I treated the cup as special. I never washed it in the dishwasher. It never saw the inside of a microwave. And it was only used occasionally. I never grew tired of the cup because it fit my hand perfectly and it also had been made specifically for me - and if you think about it, there aren't too many things that a person owns that are actually created with that specific individual in mind.

So, yesterday when I picked up the cup and the handle broke into three pieces, I felt a real sense of loss. But I only felt it for a few minutes. As I stood in my kitchen thinking about the loss of this very personal item, I also thought about impermanence. Nothing will last for ever. From the greatest masterpieces and monuments on earth, to our planet itself. All will be gone at some point in the future. The trick is to appreciate what we have while we have it, but not to be overcome with emotion that arises from loss. Because ultimately, everything will be lost.

I thought about the monks who would come to the Spencer Museum at KU every couple of years. In the central hall they would create a beautiful and unique mandala over the course of weeks - sitting and carefully placing each grain of colored sand in a specific spot. And, once the piece was created, it would be uncreated - taken apart. Beauty is fleeting. The mandalas were perfect examples of the monks' vision and acceptance of impermanence.

So, from the destruction of my favorite cup, I was able to relearn a valuable lesson. The only real certainty is that change will happen. As we move through our lives, some things will grow while others diminish, some will be created and others destroyed, some will be born and some will die. The only thing that is a permanent feature in our lives is impermanence. And that realization may be the best aspect of being given the cup that was specifically made for me thirty-six years ago.

Take the boredom out of cross training

I bought this waterproof case for my iPod shuffle for just under $10 on Amazon. It came with a couple of different straps as well as waterproof earbuds. The deal seemed too good to be true. However after using the device, I was shocked at how well it actually worked. I was able to do my cross training and listen to a podcast while I swam. I have ordered another set of more comfortable earbuds for future use, but these do work well. 

If you are bored when you swim laps, and own a shuffle, this is a good, inexpensive way to have something to listen to underwater while cross training. Everything you see in the photo is included except the iPod and the goggles.

Hawk 100

The Hawk 100 weekend is over. The races were a huge success made possible by the two fantastic RDs, wonderful volunteers, and of course, dedicated super athletes. It is always a special time of year that makes me appreciate the sport and the people I have met because of it. 

Course map for the 100 mi, 50 mi, and

Marathon. 

Altra Running Stand

50mi finisher custom hand-made mugs. 

100 mi finisher belt buckles and custom mugs. 

Road Running and Road Shoes - Ponderings of a Trail Runner

This summer (and the spring that preceded it) has been one of the wettest on record. The area trails that I normally run have been impassible or otherwise restricted for running on more days than any year since I started running. And, when not soaked, the combo of seed ticks, oak mites, poison ivy, rattlers and copperheads has left me a little bit trepidatious. I'm a trail guy, but I'm also a bit of a wimp when it comes to too much of the hard stuff that nature can throw at me. So left with no trails except the perennially passible trails behind the Sports Pavilion Lawrence, there has been little choice other than to hit the pavement or treadmill.

Due to my ongoing hamstring injury, I've mainly been running 3-6 ish routes near my home. My preferred route takes me through the southern half of Fred Devictor Linear Park (which sort of has a trail) before depositing me back on asphalt. A second course takes me on 2 mi each way, out and back, from my house to the start of the Pavilion trails. I then run the 2 mile outer circuit of the trails before returning home for a total of 6 miles.

With all of the road miles, my trail shoes have gotten only a few workouts. For trails, I've rotated between 2 pairs of Salomon Speedcross and a pair of Hoka One One Mafates. The Speedcross always feel much lighter and less clunky than the Hokas. But on occasion, I like to change up and run with the extra cushioning that the Hokas provide. When I hit the high mountains in Colorado last month, the Hokas stayed home, and the Salomons rocked the trails with their absolute sure grip and perfect fit.

That being said, other than an ancient pair of Mizuno Wave Inspire 8s and a newish pair of Mizuno Wave Rider 17s, I did not have any shoes to rotate for road runs. As of last week, I had finally worn large holes in the Inspire 8s (which had outlasted a pair of Inspire 10s by 2 years). And due to heavier use, my Wave Riders were also starting to develop holes near the first MP joint (the joint at the base of the big toe). Mizunos, in my experience, are particularly susceptible to tearing at that spot - considering the fact that it has happened in 100% of the 7 pairs I have owned. Still, though, as you will note, even with the tendency to tear, I have never found running shoes that I like more than Mizuno. Most of my trail races have been run in Mizunos. My first ultra was actually run in Inspire 8s (not trail shoes). I have only done one ultra distance in anything other than Mizunos (Salomons were used in that instance). Shoes and fit are very subjective, whatever 'the experts' will tell you. And for me, Mizuno is my go-to shoe.

So, last week, instead of making my semi annual purchase of more trail shoes, I opted for road purchases. First to arrive were Mizuno Wave Sayonaras. The pair I got is a model from either 2013 or 2014. I have already done a couple of runs in them, and they fit like all Mizunos do for me - perfectly.  The feel is much more like the lighter and firmer Wave Inspire 10s than either the Inspires that preceded it or even the Wave Rider. The shoes give great ground feel paired with a comfortable level of shock absorption. Will they last? I'm betting they'll give about 300 miles before ripping out in the normal place. But they will certainly be 300 miles of solid performance.

Mizuno Wave Sayonara

To get a real rotation from the Mizunos, I also ordered a pair of Hoka One One Odysseys.  The maximal shoes came with very mixed reviews on the Running Warehouse site, but I figured I would give them a shot anyway. The Odysseys are supposed to be extremely light weight. I am hoping that they will be less clunky than the Mafates, which are not at all light (but in fairness, trail shoes almost always carry a bit of extra weight for added protection). I will give an update on the Odysseys as soon as I have done a couple of solid runs in them.

Finally, one of the most fun events I have run in the past couple of years (Trail Hawk events excluded), was the Defend Lawrence Run - which takes place at 5:05 AM each August 21st. The little 5K fun run includes a jaunt up the 12th street hill to the KU campus - not the type of hill one encounters every day in Kansas. Last Friday, 189 people (many of them Trail Hawks) showed up and knocked out the course in anywhere from 20-45 minutes. It was great fun to run with friends down the middle of many of Lawrence's major streets (which were deserted at that hour). Mimosas (real mimosas) and other less inebriating refreshments were served at the run's conclusion by owners and staff of Ad Astra Running, Lawrence's soon-to-open locally-owned running store. I plan to do my next shoe purchases there. I hope they plan to carry some great trail shoes...

 Runners starting to show up at 4:30 AM for the annual Defend Lawrence Run outside of the soon to be open Ad Astra Running.

Colorado - Summer

I drove out to Colorado last week. My friends Adrian and Tara had rented a place in Frisco with other friends. And, since their friends were leaving a couple of days early, they suggested I come out and take the vacant room. Since I had planned to head to CO at some point this summer, I took it as a sign and packed my bags. I also rented a place in Keystone for two days after I leaving the condo in Frisco.

The trip was to be the first long drive for the new (to me) Honda Ridgeline. Even though it is a seriously new vehicle (2013), I didn't really trust it until it performed perfectly on the trip.

The drive across Kansas was as uneventful as you would imagine a drive across Kansas to be. Still, though, I found a lot of beauty in the flint hills and then the plains of western Kansas. No mountains impede the view;-)

Kansas - Wide Open Spaces

Just outside of Denver, after a beautiful day of driving, I encountered one of the worst super cells I've ever experienced. Ten minutes of absolutely white knuckle driving ensued, as I-70 traffic slowed from 75mph down to about 20mph, with all cars and truck flashing hazard lights so they'd be visible.

Super Cell in the Distance

The rest of the drive was mercifully uneventful with the exception of Denver's perpetually shitty traffic. Denver's traffic is like LA's, except without any reason for it. The town doesn't have a massive population. Flow should be the city government's priority. And the traffic situation isn't new. It has been this way for years. I have driven through construction in seemingly the same places for at least three years. I can't figure out why the city doesn't seem to be able to fix the highways. Anyway... minor rant over.

The Frisco/Dillon/Silverthorne/Breckenridge/Keystone area is a fantastic place to spend time in the summer. Opportunities abound for hiking, biking, and running. The last time I had been in the area, I had my 29er mountain bike. But for this trip I brought my road bike. The area is just lousy with paved bike and running paths between the towns and resorts. I was able to do rides between Frisco and Breck, and between Keystone and Breck on several occasions with minimal exposure to any road traffic. On my second to last day in the area, I drove out to the legendary ultra-running and biking town of Leadville. I did a quick 12-ish mile ride on the beautiful circumferential (around Leadville) Mineral Belt Trail before rain started to fall (in a storm that would last the rest of the day). 

The Mineral Belt Trail goes up for about 6 miles, and then down for the same distance. If you've been in the area for a few days, it won't leave you gassed if you're biking or running it. It is at a good elevation, but the grade isn't too tough. And the scenery will pay you dividends for your efforts.

Mineral Belt Trail before the rains

Following the trail through an old mine near the top of the mountain

A great post-ride salad and coffee at the Tennessee Pass Cafe in Leadville

During my stay I also took a couple of hikes and did a little bit of trail running. The first hike was up Mt. Royal - a peak that overlooks Frisco. Three friends and I climbed it on my second day in town. While not particularly tall, Royal was certainly steep - especially near the summit. I was surprised to find myself somewhat winded during the descent - though since my buddy Adrian and I had raced full out up the steepest portion of the climb, maybe being breathless had less to do with acclimatization, and more to do with stupidity. 

The second hike I did was on the Continental Divide Trail (CDT) heading south from the Loveland Pass. I brought an apple, a Hammer Nutrition Banana gel packet, and a couple of water bottles, 1 filled with Skratch - my favorite natural energy powdered performance drink mix. I planned to hike out for 2-3 hours and then back. I made it almost to Grizzly (a near 14er) before deciding that I had started a bit too late in the day to do the climb (which would've been my third 13er of the day). I had gotten a late start because I had spent the morning biking over to Breck and wandering through a really good outside art fair that the city was hosting.

Anyway, I made my way to a pile of rocks near the summit of the second mountain I had climbed, found a spot to sit that overlooked an absolutely pristine valley - no roads, houses, power lines. I drank some water, had and apple, and watched marmots at play among the boulders and wildflowers. Throughout the hike, whenever I was on a flat or slight up or downhill, I strapped my pack tighter and did a bit of trail running. I was at a higher altitude than I had been for most of the trip, but my energy levels were great. Running felt good. It was a truly lovely experience. It was with quite a bit of regret that I finally made my way back down the slope and then another half mile walking along the highway to where I had parked the truck.

Wildflowers so pretty that they looked like bouquets along the CDT

A valley view from near the top of a peak on the CDT

As always, Colorado never seems to disappoint. Whether I'm hiking or biking, in the mountains near Frisco or the spending time in the high deserts near Grand Junction, I always leave in awe of this magnificent part of our country.

A Very Effective Diet For Runners

Before you read this post, I want to emphatically state that anyone undertaking a new type of diet or exercise, should first consult a medical professional. Take a responsible approach to your health and wellness. 

It has been a few weeks since my last post. I wanted to wait a little while because I was trying something out, and I didn't want to give inaccurate information about progress/results until I was fully satisfied that I could actually both see results as well as have actual numerical outcomes.

A few years ago, weighing 155 lbs, I went in to have surgery on my knee. I had been running over 1,500 miles a year for several years. And, while the miles were not the proximate cause of my injury, my running was starting to be affected by painful knee issues.

Post surgery, I took two weeks off from running and then slowly came back into the sport. Over the next couple of years, my mileage was back to 1,500 +/annum, and I completed trail marathons and ultra marathons.

The one thing that didn't go back to normal was my weight. Something happened when I took the time off for the surgery and recovery. I had continued to eat quite a few calories each day, but they weren't burning off as they had before. My body seemed to find every opportunity to store and convert as many calories to fat as I could consume. My weight in the two weeks after surgery had risen by 10 lbs. In the two months following, it went up another 10. Over the next two years, nothing I seemed to do - no amount of exercise, saunas, portion control/caloric restriction, or even juice fasts - had any real, lasting effect on my weight. It went up another 20 lbs.

Now I'm 5'10" and in good shape. My frame can handle 200 or so pounds pretty well. I look like your typical beefy American. But after gaining the weight, I didn't feel as good as I did when I was 155#. My favorite clothes didn't fit (or at least not as well), my race finishing times were not as good (with my former slightly sub 8 min/mi times becoming distant memories), and, if I am to be completely honest, my self-esteem was a bit diminished. In short, I didn't feel like me.

For a while I tried upping my mileage. That aggravated a hamstring issue. And, while I could still run plenty of miles, I was always running through pain. Ultimately, after no major (but many minor) setbacks, I came to the slow, unsatisfying conclusion that I might never be as thin or as fast as I had been just a few short years ago. Or, if I were able to do it, the effort would be a drastic, and unsustainable cut in caloric intake that would have to balance out with my need for protein to sustain my workouts. While I was not clinically depressed by drawing this conclusion, I will confess that it was a downer.

One thing I have taken up over the past few years is listening to podcasts during most runs. Sometimes I prefer to hit the roads or trails with only my own voice in my head. But as the miles and years have added up, I have found taking along company in the form of podcasts to be a nice diversion to my thoughts. In the previous blog post, I listed podcasts I like. All are entertaining, but I listen to each one for slightly different things: current events (the Gist), knowledge (Lexicon Valley), interesting subject (Henry and Heidi), general chat and a little mental health (Adam Carolla and Dr. Drew), A mix of philosophy, religion/atheism, politics, and humor (Penn's Sunday School), and unexpurgated fun (Matt and Mattingly's Ice Cream Social).

A little over a month ago, I started to hear Penn Jillette talking about losing weight quickly and easily on his podcast. He talked a bit about someone named Cronise, and also about a guy named Fuhrman. I paid a bit of attention. While I have never been too fat, I do struggle with weight. I also make my living in what could be considered the health food industry. So I always like to keep up on new diets.

From what I could discern, Penn Jillette was doing a diet/lifestyle program that consisted of eating a highly-nutritious, plant-based (vegan) diet coupled with a regimen of cold stressors. The plant-based part of the program emphasized raw and unprocessed foods. The cold stress portion seemed to roughly work off of the idea that a body will burn many more calories when subjected to cold, than it will in normal or hot circumstances. I'm not explaining this very well, but if you think of the calories you would burn standing still in 80F air (which would feel warm), vs standing still in 80F pool water (which would feel cold), you'll get the idea.

I was intrigued. I looked up Ray Cronise and Dr. Joel Fuhrman on Wikipedia. Both had interesting ideas. I wasn't ready to move on them yet, but the plans they espoused did look both intriguing and doable. As a vegan, I figured I would have an easier time than most. If I decided to do a program based on Cronise and Fuhrman, I'd basically just have to cut out the processed food that is as much a part of many vegan diets as it is in conventional fare.

When Matt and Mattingly's Ice Cream Social started covering the Cronise / Fuhrman combination a few weeks later (in the way I listen to the podcasts), I was happy to be slightly more knowledgeable about the subject. Matt Donnelly (one of the hosts) reported having great success while on the program that Ray Cronise designed for him. Matt's discussion of his health prior to starting to work with Cronise, was really touching. My favorite funny man had a very real moment as he explained to his listeners just how much the change he was undergoing had affected his life. I decided at that moment to come up with a plan based on what I could discern from all I had heard and read about Cronise and Fuhrman.

During a weekly conversation I had with my friend (and editor of RUN), Mark Robison, I mentioned the planned lifestyle change I was contemplating. He said that he and his wife, Dianne, do the Fuhrman diet on occasion if they feel they are gaining weight. He said that the diet works well, but that he and Dianne thought the allowable menu got a little old after a while. Still though, he would recommend the diet.

So, with the endorsements of podcasters and friends, three weeks ago I started my new program. In planning it, I knew it would have to by a bit of a hybridized endeavor. I have certain things I love to do. I knew what I could gladly change or give up, and I knew what I couldn't. I wasn't going to eschew hot exercises - running, tennis, biking and disc golf - and I wasn't going to give up a wine, bourbon, or beer. I also needed to keep a decent amount of salt in my diet (as every doctor I have been to in the last 10 years has emphatically stated - mainly sea salt in my case). But I was going to get rid of all the processed food that had crept into my vegan diet. And I was also going to change the way in which I worked out in order to accommodate the addition of cold stressors into my life.

First off, I made the change to unprocessed vegetables and fruits almost immediately. I slowly, little by little, ate down the processed foods in my refrigerator until there were none left. Next I cut my running miles in half (from roughly 30 to 15). I added 5-6 days a week of swimming for 45 minutes at the olympic pool that sits 100 yards from my house (I normally swam 1 day a week). I added about 20 miles of biking each week (basically and extra day + errands) to the 20 I already do. Tennis and disc gold remained the same 2-3 times each.

To crank up the thermogenic (cold) stressors, I switched all of my showers after hot workouts (running, biking, etc...) to cold water only. That took a little getting used to. I found the easiest way was to start warm and work my way down in the course of the shower. After a couple of particularly hot runs I also tried taking cold baths - those were, um, painful.  But, as with anything, over time, I have gotten used to the cold, and kind of enjoy the shock.

Three weeks into the new program, I have indeed dropped 20 lbs and lost at least an inch from my waist. The combination of diet and thermogenic stressors does seem to work. Another benefit I've noticed is that the cross-training, with the added time spent swimming and biking, has also led to better overall fitness, and an alleviation of some of my hamstring pain when I run.

There has been no calorie counting, no deprivation, no hunger. At all. Not once. I have also been able to embrace the new way of eating without any loss in energy.

I hope to stay the course on this very personalized program until my weight stabilizes somewhere 20-30lbs below where it is now. If this seems to be a very cart-before-the-horse statement, it is only because the results of this change can be quantified so quickly, that it is difficult not to be able to tell very quickly where this is leading. For me, I think the program can continue indefinitely. I really like the food I eat and the satiety I feel. I really hardly seems to constitute what I normally would think of as 'dieting'.

I don't know that I would recommend a person begin this type of diet on his/her own. As a vegan and a very active person, I felt the changes I made to undertake this new lifestyle were minor. I also took a long look at how I live, and I tailored (read 'changed') things to fit in best so that they would work for me. Most people would benefit from contacting a health professional or someone recommended by either Ray Cronise or Dr. Furhman (or their websites) prior to starting a program like this.  Here is a link to a Dr. Fuhrman website if you want to read more: https://www.drfuhrman.com/library/what-is-a-nutritarian-diet.aspx

And, since Running Conversations covers a lot of running and vegan material, I thought I would include a link to a Ray Cronise interview that appears on the No Meat Athlete blog. It is worth checking out here: http://www.nomeatathlete.com/radio-20/#comments . An interesting thing about Cronise is that he doesn't emphasize eat less, exercise more. I have continued to work out as I always do for reasons other than diet - mainly mental health/stress relief.

I do not ever want to turn this blog into an ad nauseum diet discussion. Its emphasis will always be on running. But I did want to share information about this program I am working on in the context of how it can relate to creating a healthier lifestyle (and potentially a return to faster times) for runners fighting a bit of the battle of the bulge.

I'll post what I eat daily as part of this diet in the next few days.

Until then keep running and enjoying the summer on the roads and trails.

Ear Candy - Podcasts for Long Runs

I like to run and bike by myself. While it is fun to occasionally spend time with others on an athletic excursion, I generally prefer my own company. I do like to listen to podcasts (not when I bike, but on runs). And for this blog, I figured I'd share a bit about podcasts I listen to whenever I am pounding the trails or pavement. Most of what I listen to is irreverent, mixes a bit of humor and politics, and has relatively explicit language. So if these characteristics are not your cup of tea, feel free to take a pass on my suggestions.

My favorite podcast is Lexicon Valley. The show is pretty much described by its title. It has a chatty, friendly vibe that really proves the point - learning can be fun. And I have learned a lot about language listening to the all-too-infrequent shows that are posted on Slate's website (also avail on iTunes) - http://www.slate.com/articles/podcasts/lexicon_valley.html

Another Slate.com podcast that is enjoyable is The Gist with Mike Pesca. The show is somewhat humorous and covers current events (both weighty and light). I enjoy the easy flow of the podcast as well as its POV. I will confess to skipping over a couple of the regular segments. For instance, to me, having a song a week by They Might Be Giants, is a bit much. I used to love the band, but honestly, too much cleverness on a weekly basis starts to grate on my nerves after a couple of rotations. But the show is very solid otherwise. It can be found here: http://www.slate.com/search.html?wpisrc=burger_bar#search=the%20gist

Those who remember Dr. Drew Pinsky and Adam Carolla will like the Adam and Drew show on Carolla Digital. While the podcast is as self-indulgent as any other, it is just the sort of diversion that one can tune into (and out of) while on a long run. The two hosts are eminently accessible. Topics are drugs, sex, health, and a good dose of life-pro-tips. It is a fun show to add to your iPod. http://adamanddrdrewshow.com

Also on Carolla Digital is Penn's Sunday School. Magician, comedian, thinker, and atheist, Penn Jillete has created one of the most entertaining podcasts on the www. You don't have to be libertarian or atheist to enjoy this show. While a large portion of PSS is about all that goes on in the life of Penn, the show works because he leads a very interesting life, and has an interesting (if not always agreeable) take on the world around him. PSS is probably one of the top two podcasts I listen to on a regular basis. http://pennsundayschool.com

The main show that has been vibrating my eardrums lately during long runs is a spin-off of Penn's show called, Matt and Mattingly's Ice Cream Social. I really can't say enough good things about this podcast. After a couple of listens, you feel as if you are hanging out with old friends each time you tune in. I do have trouble listening to this on runs every now and then because I start laughing and it kills my pace. Here is a description taken from their website:

Twice a week, godless Las Vegas comedians Matt Donnelly and Paul Mattingly take on the news and issues of the day/week and end each episode debating a Jock vs. Nerd issue of the week/century. Matt Donnelly, co host on Penn Jillette's "Penn's Sunday School" podcast, and Paul Mattingly, co-host of the "Geek Shock" and "The Ugly Couch Show" podcasts combine to form a Voltron of hilarity. So in a drastic stretch of the imagination- this podcast is a Las Vegas Super Podcast. http://mattandmattingly.com 

Finally, Henry and Heidi. My friend and editor of RUN, Mark Robison, recommended this podcast to me. While I liked Black Flag as a kid, I was never a fan of Henry Rollins. But Rollins and his co-host Heidi May, put out a podcast that is worthwhile. The stories are a behind-the-scens peek onto the lives of some of punk rock's and the counter culture's icons. Rollins has done and seen a lot. And Heidi is the perfect person to draw the stories out of him. The show is earnest, informative, and ultimately endearing (not an adjective I ever thought I'd use in reference to Rollins, but it is appropriate). I would highly recommend listening to this podcast starting at episode 1. https://itunes.apple.com/us/podcast/henry-heidi/id968474247?mt=2

So, if you are looking for some entertaining ear candy for runs, walks, jogs, hikes, or even simply mowing your lawn, the suggestions above should give you hundreds of hours of enjoyment.

A Modest Proposal

Like many people who love the sports of running and cycling, I have become increasingly disturbed by the rumors (and actual cases) of performance-enhancing drugs being used by athletes. It has gotten to the point in cycling where I no longer believe a winner acheived victory without the help of PEDs.* It is sad that cycling has sunk that low in my estimation. And, while running has always had its share of cheaters, I always assumed (very naively, as it turns out), that distance running was somehow exempt from cheating.

But with some top distance athletes being caught cheating, and others being accused, fans of distance running have to ask themselves what they are even watching. Are running sports becoming so tainted that the results are meaningless? Have we hit the point where we end up questioning every first-place finish or PR? I hope not. But I fear that is the direction we are heading even as oversight and testing seem to be strengthening.

Perhaps what we need are penalties that really mean something. Bans of a few years don't seem to be enough. Why not take actions that have real teeth? Why not try out lifetime bans for cheaters starting the very first time they are caught? Why should clean athletes have to worry about competing against someone who cheated ever again?

It could even be implemented for a trial period - for example, anyone caught cheating in the 2017 calendar year would be banned from his or her sport for life. I wonder how many positive tests would result. I bet fewer when there was a real punishment on the line. All athletes would know where they stood. There would not be perceived favoritism, where someone gets a slap on the wrist while another athlete gets a more extreme punishment for more-or-less the same behavior. It would simply be over. You played the game. You cheated. You're out. No hard feelings, but you're out.

If the trial period was deemed successful, then the ban could be implemented permanently. And the penalty could easily be extended to coaches of athletes caught cheating as well. If I, as a coach, thought one of my athletes was using and I knew it would cost me my career, I might do a better job of keeping tabs on PED use and I might spend a bit more time preaching ethics and sportsmanship.

An appeal process could be instituted for the athletes who believe they were wrongly punted from their sports. The board overseeing the appeals process could be comprised (at least in part) of recently retired athletes who were proven to have been cheated out of a higher finish in important races or events, who later were given the medals/honors due to them. These athletes on the board would probably have a better understanding of the stakes as well as intimate knowledge of the bad actors within the sports.

Anyway... just my $.02.


*In cycling PEDs can now also mean 'performance-enhancing devices', as a searches for hidden on-board motors are gaining attention. 

Good Run With the Hawks and a Skratch Labs Product Review

Happy National Running Day! If you can get out for a mile that's great. If you can get out for 10, that is also great. I you are lucky enough to run in the sun, do it. If you are lucky enough to run in the rain, do that too. Just get out and enjoy the sport we all love. Now on to a quick run report and a review of a really unique product in the crowded sport drinks market.

I knocked out between 7 and 8 mi on Saturday morning with the Trail Hawks. It was a bit ironic, because we ran exclusively on roads at Clinton State Park. The trails are all sloppy messes. I was a little disappointed that we could not run in the dirt because hard surfaces (read sidewalks and roads) are not kind to my still-smarting hamstring. Although it was supposed to be, if not sunny, at least not raining, we took off in a misty-drizzle with wind out of the north, and a temp in the 50sF. While not the most pleasant conditions for running, the company was top-notch. With all of the rain the region has experienced, my EU trip, and my ongoing hamstring issue, I have not been out on too many group runs with the Hawks over the past couple of months. It was a real pleasure to see 15 or so Hawks ready to run at 7 a.m.  

I knew my final 2-3 miles would likely be alone - much of the group was going for 10-ish miles. I didn't want to aggravate my injury too much. And during the run, the pain level in my hammy alternately waxed and waned. But by about mile 6.75, I was ready for the run to conclude. 

One thing I did try out was Skratch Labs Matcha and Lemon Exercise Hydration Mix. My normal go-to drink mixes for running are Trace Minerals Research's Endure, and Hammer Nutrition's Heed. I always, in the back of my mind, question the overarching need for electrolyte-type drinks. But I always use them on longer runs (hey, I'd rather be safe than sorry). I will report that I really grooved on the flavor and dissolubility of the product. The matcha gives the drink a much more earthy flavor than I am used to in a sport drink - something that I found to be really refreshing. It tastes very green - a bit like tea mixed with wheat grass (in a good way). And there were no clumps to clog up the nozzle on my bottle. The pick-me-up in the mix seems to come from a) the sugar, which sadly, as in most mixes, is the number one ingredient and b) the caffeine that occurs naturally in the matcha. I will point out that the first sugar listed is cane sugar. Colorado-based Skratch Labs also uses real matcha and very few other ingredients for a pretty clean-looking label. The product is vegan, gluten free, dairy free, and kosher, but not organic. 

One thing that struck me when looking at the packaging is that the Nutritional Facts Panel lists 38 servings per bag calculated at a half scoop each. Instructions on the bag, however, call for using a full scoop - effectively cutting the serving amounts per bag in half. So, for the roughy $20 I paid for the bag of powder (at Sunflower Outdoor and Bike Shop), I either have 38 or 19 uses that I'm going to get out of it.  Saturday morning I put about 3/4 of a scoop in my 20 oz hand-held bottle. It tasted strong enough, and again, I absolutely loved the flavor. Upon concluding the run, I went home and wrote to Skratch Labs to ask them about the serving-size question. On Monday I got a very nice email back, from a woman named Nicole, that explained what was going on. Here is part of it:

Because we use only all natural ingredients, we are considered a food product by the FDA (as opposed to a supplement**) and in accordance with their rules we had to go in increments of 8oz serving sizes on our resealable bag packaging. Nonetheless, in most of our sales information/website/nutrition facts/etc we reference a 16oz size, because honestly, how many athletes do you know drinking only 8oz of fluid? It's crazy. Thus, when we created what we call the "single serve" packets we reference 16oz per serving. I'm not sure exactly why the FDA allows us to do that on the single serves and not the resealable bags. 

So I am now a happy Skratch customer. I will report on their other flavors if I can be wrenched away from the Matcha/Lemon mix. I'll probably still try to squeeze 20-25 servings out of a bag (depending on the temperature and the length of the run). If you want to learn more about Skratch products, visit their website at: www.skratchlabs.com 

Genva and Barcelona today. Lisbon post coming soon.

I've taken a few weeks off from posting on Running Conversations. I felt a bit as if I was running out of things to say that were of interest to me (let alone to anyone reading this blog). I spent time in Geneva (a city I've gotten to know pretty well after a couple of decent visits). I was there working a trade show for a couple of client companies. The show went well.

Highlights of Geneva, however, were 1) watching the Geneva Marathon - which happened on the day we arrived (we landed seriously early), and 2) having a nice run in the rain along the beautiful lakeside a couple of days later. Food, as always, was great. And the people, as always, were friendly and accommodating (if not overly so).

Geneva Marathon near the 20km marker 

The lake - shot from the top of the cathedral bell tower

After Geneva, I felt with my friend and business partner, Marisa, to Barcelona where we had rented a lovely little pied-a-terre near the Gothic Quarter. I had spent quite a bit of time in Spain when I was a kid, but in a more southerly region (near Gibraltar and Malaga). Everyone we spoke with prior to the trip had said Barcelona was one of their favorite cities. And after spending a few days looking at Gaudi buildings, parks and cathedrals, as well as getting intentionally lost in the Gothic Quarter on several occasions, spending time dining on wonderful vegan fare in beautiful plazas, drinking lovely wines a couple of times each day, and finally walking along one of the city's stunning beaches, it was difficult not to view Barcelona as one of the best places to hang out in Europe (if not in the world).

I speak Spanish fairly well. And my efforts were met with relatively good comprehension. And I usually got the gist of what was being said to me. But the main language spoken in Barcelona is a sort of hybridized Spanish and Catalan. It is usually understandable, but not always. A couple of times I simply turned into a deer in the headlights of a waiter or a person who was giving me directions. But a smile and a simple apology for lack of comprehension go a long way in smoothing over any international misunderstandings. And Barcelona's people do seem to have an understanding that their unique language, while beautiful, is not always fully intelligible to the mass of tourists who pour into the stunning city year-round.

Gaudi's Parc Gruell shot in panorama

Backside of La Sagrada Familia

I'll have more from Barcelona and Lisbon (the next city we visited on our itinerary) in a post shortly.  For now I will simply conclude that travel, like running, is good for the body, mind, and spirit. It breaks down barriers and exposes the traveller, not simply to the culture, but instead to the humanity of those he/she encounters. 

If You Build It They Won't Come - What is wrong with KU Relays and Rock Chalk?

Start of the men's 10,000 m race on Thursday. There are more participants in the race than there are fans visible on the far side bleachers.

The University of Kansas has one of the best track facilities in the nation. The brand new track and stadium are one of the few truly bright new spots in the country for those sports that are deemed non-revenue. It was arguably built, as much to create a new home for KU Track and Field, as it was to get KU Track and Field out of Memorial Stadium so that KU Football would no longer have the embarrassment of having a track in its marquee venue.  So the oval where greats like Billy Mills and Jim Ryun ran was torn up to appease the gods of pigskin, and the state-of-the-art Rock Chalk Park became the new home of KU's Track and Field. Pieces from the old track at memorial stadium can still be found by runners and walkers on the miles of pathways that were put in behind the new RC Park. The paths are mainly ground asphalt and are a fun, forgiving surface. On the eastern paths, one can encounter rubberized track surface (some pieces quite large) incorporated into the mix. 

So, with a brand new stadium and a women's team that had won a national championship (and had also had a recent Olympic gold medalist), the thought was T&F meets would become big events. And none would be bigger than the KU Relays. 

In the two years since the Relays moved to the new stadium, attendance has seemed dismal.  I don't have access to the numbers, but if you look at any photos, you will see a dearth of fans and a plethora of empty seats and bleachers. In 2014, the first year RC Park opened, there were more people (though still not many) because the novelty of the new facility coupled with free admission drew the curious in. On the evenings I was there at the 2014 relays, more people seemed to be checking out the facility than the events taking place therein. 

So why doesn't the spectacular new venue draw crowds? It's a bit of a head scratcher until you look a bit below the surface - and this explanation might take a little time, so bear with me. On Thursday evening, I went with my friend, Ann, to the stadium to watch the men's and women's steeplechase, and then the 5,000 and 10,000 m races. We figured that we were in for a three-hour treat, watching top college racing in perfect weather under the lights. When we arrived, it seemed as if we were two of perhaps 20 actual fans in the stadium. I am not exaggerating. Everyone else in the park looked to be a participant, a relative of a participant, or an official. Honestly, it was a little shocking. We were able to find seats with backs (in the normally expensive section), 4 rows up directly in front of the finish line. That is the equivalent of have 50 yard line seats behind the bench at a football game. And we had simply walked in on a free night. Free - as in there was no charge. And it wasn't as if there weren't a lot of other seats to choose from. We could've, for instance, had the same seats in rows 2 or 3 as well. Seriously, WTF?

As we watched the races, it dawned on us that KU didn't seem to be competing at its own relays. There were 1 or 2 runners from the school in each event. But they weren't the school's top runners. And in one case, the KU runner actually dropped out of the race after pacing another runner who was trying to set a meet record in the 10,000 m. 

So why wasn't KU seemingly competing in its namesake event? It was because there was a new format this year. Instead of competing in what we thought were the KU Relays, KU had set up a KU Relays Quadrangular to run (basically) simultaneously with the (other?) KU Relays. The teams invited to the quadrangular were Colorado State, Kansas State, and Purdue. On Thursday night as teams from mostly smaller schools competed - some exceptionally well - runners from the schools in the quadrangular mainly eschewed these races. It was odd and kind of sad, really. The smaller schools, if invited to compete, should be allowed to race against the top competition available. They train just as hard. And, in some cases, I would bet there are athletes from these schools that would rival many from the larger universities. But the smaller schools weren't included. And that is too bad, because it sets up a two-tiered system. The fans don't see a meet where the champions have faced all comers. Instead, there is an all-inclusive meet that is mainly shunned by the top schools, and then there is the 4-way elite meet. While this may be the trend in T&F, in my mind, it goes against the idea of showing who really is the fastest runner, or who can throw or jump the farthest on a given day. It is too bad, and the KU Relays would be much better if they went back to their traditional system. 

Aside from the strangeness of having basically 2 college relays going on, there are several other factors that work against the KU Relays. First and foremost is local media. The lamentations in the local press about what has happened to the relays (see today's "Saturday's Column" in the LJW) is a little hard to stomach. Sports, all sports, rely on media coverage. And track and field (and related sports like cross country) receive so little coverage in this football and basketball town that it is almost laughable. The local media should treat KU Track and Field like it did in the heyday of the Relays. And KU sports marketing should up their game as well. The school has a top coach, a top women's team, a solid men's team, and a world class facility. Why aren't more events scheduled? Why aren't more articles written? Why aren't more Big 12 teams being brought in for the KU Relays (quadrangular or otherwise)? Why were tickets being sold for Friday and (the soon-to-be-cancelled) Saturday, with no mention of the other events that were going on for FREE on Wednesday or Thursday? 

In my mind, KU Track and Field and Rock Chalk Park, truly stand on the brink of being great. But there needs to be much better media coverage throughout the year, combined with good scheduling, booking premier talent, and a concerted, targeted sports marketing plan that is designed to bring attention to the facility and the fantastic athletes who compete there. 

Just think how many people might show up for an autograph signing by some of KU's former greats and current coaches and athletes. Maybe hold a 5k run on the trails behind the stadium during one of Relay days. The first 400 meters could be around the wonderful track. Race entries would include admission to the Relays - bringing in real runners and fans. Or, additionally, make Relay passes part of the entry fee for participants in the Dr. Bob run at Rim Rock Farms (KU's cross country course). That would help keep the Relays in people's minds throughout the year - or as part of the KS Half Marathon or other local or regional races. Basically, what I'm suggesting is cross-market the Relays to its natural fan-base. 

I want to see KU Relays as well as KU Track and Field and KU Cross Country thrive in their new environment. But for that to fully happen, media and marketing need to improve dramatically.

5,000 m Women's Race. The only thing missing is the crowd.

Snow Basin. Mountain Running.

Last week I got to do something I had never done before - run down a mountain. I was in the SLC/Springville/Ogden area for business. I have a friend who works at one of the companies I was visiting. He's into biking, snowboarding, hiking and running. I made that appointment the last one of the day. When we finished meeting in Ogden, we took off into the mountains to visit the closed-for-the-season resort of SnowBasin.

Even though it was closed, there was still a lot of snow on the slopes (in fact, it had snowed the day prior to my arrival). So, dressed in tights, 2 long sleeve shirts, Salomon SpeedCross 3s, gloves, a hat, and just-purchased YakTrax, I set up the slopes with my friend.

Now let's face it, my buddy spends almost every day of his life after (or before) work running around this mountain range. He's acclimated to the altitude and is used to running up surfaces that are a bit steeper and longer than those I normally encounter in Kansas. So on the way up, I just trudged along behind him in the snow.

When it came time to turn around, though, we immediately started running down the mountain in the deep snow. My feet were wet and cold, but the speed and the view I was experiencing simultaneously kept my focus away from any discomfort.  We cruised the downhill at sub 7 miles. Jest before we hit the final drop, I was handed a plastic grocery bag and instructed to sit on the back while holding the handle between my legs. What followed was the fastest ass-sledding I have ever experienced. We were at the base of the slope in no time. Being a newbie, I was not really used to having butt cheeks so frozen that I could not feel them. But a quick change of clothes soon revived my gluteal region.

I hope to get back to that mountain at some point this summer. The hiking and running should be a bit easier (yet still plenty challenging), without snow on the ground.

 Just before starting to run down the mountain.

The way up.

Stand Up Rockin' K RDs

So the Rockin' K Marathon was yesterday and I was not within 100 miles of the event. Instead I awoke and went for a 7.5 mi run (at a pretty good clip) with my running buddy, Adrian. He's getting ready for a half-marathon in Bloomington, IN next week. And since it is a shorter distance, speed counts. Since I had been training for the trail marathon for the past couple of months, the increase in speed had me sucking a bit of wind. Still, it was nice to get the miles moving by a bit faster than they had been recently.

As far as injury, my leg and ankle hurt for the duration if the run. The pain for the shorter distances is not so bad. At about 15 miles, it really seems that my run is over. I'm hoping that nice, varied terrain, 5-10 mile runs will slowly cure the problem.

Big props to the Rockin's K race directors. I contacted them a couple of weeks ago to let them know to give my spot to someone else if they wanted - the race had been sold out. They wrote me back and offered me a free spot for next year. I was blown away with the kind gesture, and plan to give it another try (assuming all is well with my leg).

Heading out for another run in a couple of minutes. 6-7 mi this a.m. All should be good (fingers crossed).

Pulling out of a Marathon - or Confession of DNSen' (and a tiny bit about Disc Golf)

After re-injuring my right hamstring a week ago Saturday, I spent the next several days deciding whether or not I thought I could compete in the Rockin' K marathon coming up in early April. I had finished the injury-causing run after tripping over a rock somewhere between mile 12 and 13 at Clinton North Shore Trails. It hurt, but I kept going following my running buddy, Mike, as we navigated through the final miles. At just over 14, when my calf spasmed, I knew the run was over.  I also knew there was a problem, but I thought some rest and light running might lead to enough recovery to still do the marathon.

I turned a 10 mile run into a 7 mile run a couple of days later (Monday). For the duration of that run, my achilles felt a bit tight and my hamstring protested. Then I spent a couple of days doing 3 miles on the treadmill before doing a 4 miler on roads to end the week. So I still finished the week with over 30 miles and not in too much pain - not too bad.

Saturday (yesterday) I took off to run the 10.4 mile river trail loop with another running buddy, Adrian. I wore a compression sleeve (CEP) on my right leg. Adrian, knowing that I'm a bit OCD, mentioned that it seemed odd that I didn't have one on my left leg as well. As much as his comment was spot on, for me, the discomfort of compression-wear trumps my desire to be symmetrical. For the run, I was able to cruise along at a talking (and for a while, singing) pace with out too much discomfort. The sleeve worked well for my achilles, ankle, and calf issues. The last couple of miles, though, caused my hamstring to tighten painfully. I knew the run was coming to a conclusion so I did not stop to stretch. I finished and felt as if I had quite a bit more in the tank. The problem was my right hamstring did not feel as if it want to 'keep calm & carry on' for one more step.

So, with just a couple of weeks left before the marathon, I've decided to remove any tenseness and pressure to try to train through my injury. While it is an upsetting decision, I'm going to live to run another day, continue to run the shorter distances in recovery, and then sign up for a different marathon later in the year. Training for this marathon has led me through some of the best runs I've ever done - a solo run between the deserts of Joshua Tree being the highlight. Planning for the run kept my base miles up through the winter (coincidentally a warm winter to train in as well). So I don't really feel cheated.

I do feel as if I have let a couple of friends down who are doing the race. I signed up because it is fun to run and do events with friends. The runner I regularly pace in ultras, Paul, had signed up for this marathon. We planned to drive out and camp before the race. While he and I run together in training and pacing, it is rare that we are in the same race. The last race we had both entered as competitors, a 50 K ultra, Paul had been the one to drop out prior to the start due to injury. I had fun on that race, but it would've been more fun to run some of the miles with friends.

So that's that. Nothing of earth-shattering importance, but relatively meaningful if, like me, you sit around and think about running a lot (That last sentence could be read as thinking a lot about running or thinking about a lot of running, interesting). I am, at least, lucky that I can still run while injured. But for the time-being, I simply can't run as far as I would like.

In other news: even with a sore leg, I managed to tie the second best round of disc golf I've played at Centennial Park Saturday afternoon. What started out as a mediocre 3-over on the first nine, developed into a solid 4-under on the back nine (birdies on holes 11, 15, 17, and 18), for an unexpected 1-under finish. I write 'unexpected,' because I had taken a couple of weeks off from disc golf to travel for business and train for the marathon.